WEEK 7, DAY 4

Post author By CrossFitMGM
Post date July 21, 2021

CrossFit Montgomery – CF

Warm-up

10 PVC Pass Throughs

15 Scap Push Ups

20/15 Caloerie Row

15 Empty Bar OHS

10 PVC Pass Throughs

Then

Warm Up to OHS weight for workout

Conditioning

WALK OF SHAME (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

3 Wall Walks

5 Overhead Squats (155/105lbs)

15 Toes to Bar

5 Overhead Squats (155/105lbs)

3 Wall Walks

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

S	M	T	W	T	F	S
				1	2	3
4	5	6	7	8	9	10
11	12	13	14	15	16	17
18	19	20	21	22	23	24
25	26	27	28	29	30	31