Workouts

WEEK 3, DAY 4

Post author By CrossFitMGM
Post date June 1, 2022

CrossFit Montgomery – CF

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Warm-up

Steady 10 Minutes

8 Spiderman Lunges

6 Box Jump Overs, step down

8 Wallballs (lighter than workout)

400m Row/Run

Goal is 10 continuous minutes of movement, increasing machine pace each round.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

10 Wallballs (20/14lbs to 10/9′)

8 Box Jump Overs (24/20″)

8 Burpees to 6″ Target

"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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