WEEK 7, DAY 3

Post author By CrossFitMGM
Post date April 11, 2023

CrossFit Montgomery – CF

Warm-up

Run 400m (easy pace)

-Then-

25m High Knees

25m Butt Kicks

25 Leg Swings (front/back)

300m Run

25 Tib Raises

25 Calf Raises

200m Run

20 Leg Swings (side/side)

100m Run

Conditioning

Metcon (Time)

Run 400m

Rest 1:00

Run 800m

Rest 1:00

Run 1 Mile

Rest 1:00

Run 800m

Rest 1:00

Run 400m
Run faster than PR 5K, but slower than mile PR

"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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