CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 4:00
AMRAP 4:
10 mountain climbers
10 air squats
10 push-ups
SPECIFIC WARMUP
BENCH PRESS REVIEW AND BUILD-UP | 7:00
Hands just wider than shoulders.
Heels, glutes, and shoulders stay in contact with the bench.
“Break” the bar apart and pull the elbows in toward the torso.
2 sets:
5 empty bar bench presses
– Coach-led reps.
– Partners take turns.
LOAD UP
2-3 rounds:
10 bench presses
– Take turns with a partner.
– Add load each round.
HEAVY DAY
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Bench Press (10-1: Bench press
– Add load every set.
– Rest as needed.)
COOL DOWN
STRETCHING | 5:00
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side