WEEK 12, DAY 5

Post author By CrossFitMGM
Post date July 6, 2023

CrossFit Montgomery – CF

Warm-up

300m Run

-Then-

12-10-8-6

Goblet Step Ups*

Kip Swings (pull ups for the set of 6)

-Then-

Accumulate ;30 @ the Top of Ring Dip

-Then-

Accumulate :30 @ Bottom of Ring Dip

-Then-

300m Run

Metcon (Time)

10/8 Muscle Ups

80 S-KB Goblet Step Ups (24/16kg) to 20″

15/12 Muscle Ups

80 S-KB Goblet Step Ups (24/16kg) to 20″

20/16 Muscle Ups
25 Minute Cap

Conditioning

"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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