Workouts

WEEK 7, DAY 2

Post author By CrossFitMGM
Post date July 19, 2021

CrossFit Montgomery – CF

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Warm-up

A slow AMRAP for 8 minutes:

2 Inchworms

10 Russian KB Swings

10 Reverse Lunges

200m Run

Strength/Skill

GHD (10-30 GHD Sit Ups)

Back Extensions

Conditioning

Metcon (Time)

5 Rounds:

16 DB Snatches (50/35lbs)

16 Lateral DB Burpees

8 DB Snatches (50/35lbs)

8 Lateral DB Burpees

Rest 2:00 minutes

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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