Workouts

WEEK 5, DAY 2

Post author By CrossFitMGM
Post date March 21, 2022

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Row 300m

-Then-

2 Rounds

12 Lunge + Twist Steps

20 Empty Bar Back Squats

:30 Dead Hang

Strength/Skill

Paused Back Squat (2 Pause Back Squats AHAP EMOM 10 Minutes)

Full pause in the bottom of each rep. At least one second (or more).
Start around 60% and add weight each round.

Conditioning

Metcon (Time)

4 Rounds

10 Push Ups

15 Toes to Bar

AAB (.25/.19miles) ARMS ONLY

"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