CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 5:00
1 set:
:30 Samson lunges
:30 push-ups (from the knees if needed)
:30 bent-over rows (empty bar)
:30 air squats
:30 shoulder presses (empty bar)
:30 scap pull-ups
SPECIFIC WARMUP
PUSH PRESS | 6:00
5 dip and holds – Chest stays upright as the knees push forward.
5 dip-drives, slow – Knees push forward and immediately pull back without a pause.
8-10 push presses – Dip with a vertical torso by pushing the knees forward and driving through the heels.
8-10 push presses – Dip smooth and then drive up more quickly.
BUILD-UP | 5:00
2-3 sets:
5 push presses (building)
– Rest 1:00 between sets.
WORKOUT
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Push Press (RX / INTERMEDIATE
5-5-3-3-3-1-1-1-1-1
BEGINNER
5-5-5-5-5-3-3-3-3-3)
COOL DOWN
STRETCHING | 5:00
Accumulate:
30 reach-roll-lifts
50 banded face pulls