Workouts

WEEK 3, DAY 4

Post author By CrossFitMGM
Post date August 31, 2022

CrossFit Montgomery – CF

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Warm-up

AMRAP 8 Minutes

200m Row

10 Band Pull Aparts

:15 Handstand Hold

8 Empty Bar Push Press

Strength/Skill

Every Minute for 10 Minutes

1 “Fast” Set of HSPU

or

Every Minute for 10 Minutes

1-2 HSPU Negatives

or

Every Minute for 10 Minutes

:15 Handstand Hold

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

200m Row

10 Shoulder to Overhead (95/65lbs)

"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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