WEEK 1, DAY 3

Post author By CrossFitMGM
Post date July 27, 2021

CrossFit Montgomery – CF

Warm-up

20 Band Pull Aparts

2:00 Banded Glute Activation

15 Scap Pull Ups

1:30 Squat HOld

10 Gymnastic Kips

1:00 Row for Calories

Conditioning

Field of Screams (AMRAP – Rounds and Reps)

AMRAP 19 Minutes

19/17 Calorie Row

17 Thrusters 100/70lbs

15 Toes to Bar

"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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