Workouts

WEEK 11, DAY 2

Post author By CrossFitMGM
Post date June 26, 2023

CrossFit Montgomery – CF

Warm-up

AMRAP 8 Minutes

Row 250m

20 Jump Ropes*

Run 200m

20 Jump Ropes*

*Start with singles, practice crossovers, then double unders

Conditioning

Metcon (Time)

RUNNING DAY

Row 2000m

200 Double Unders

Run 2 Miles

"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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