Category: Workouts

Workouts

back squat

Post author By CrossFitMGM
Post date December 31, 1969

CrossFit Group

Weightlifting

5,3,2

Weightlifting

KB rows

Metcon

ladder

box jumps

burpee

2,4,6,8……..

Workouts

METCON

Post author By CrossFitMGM
Post date December 31, 1969

CrossFit Group

Warm-up

400m run or 500m

1 Round of Cindy

2 minutes mobilizing each shoulder

-Lacrosse ball/stretching whichever works best for you.

-Choose 1 and do it for 2 minutes each side. (4 mins total)

2 minutes mobilizing each hip

-Piriformis stretch/lacrosse ball/foam roller

-Choose 1 and do it for 2 minutes each side. (4 mins total)

1 Round of Cindy

Metcon

Three Rounds for Time:

25 Overhead KBS (32kg/24kg)

25 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

S	M	T	W	T	F	S
1	2	3	4	5	6	7
8	9	10	11	12	13	14
15	16	17	18	19	20	21
22	23	24	25	26	27	28
29	30	31