Workouts

WEEK 5, DAY 3

Post author By CrossFitMGM
Post date November 1, 2022

CrossFit Montgomery – CF

Warm-up

Run 800m

-Then-

2 Rounds

12 Lunge + Twist Steps

20 Wallballs

:30 Dead Hang

Back Squat (3-2-2-1-1)

Start around 70-0% and look to build each set ending at a heavy single

Strength/Skill

Conditioning

Metcon (Time)

24/18 Calorie AAB

20 Line Facing Burpees

REST 6:00 Minutes

24/18 Calorie AAB

20 Line Facing Burpees

"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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