Categories
Workouts

240725

CrossFit Montgomery – CF

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GENERAL WARMUP

AMRAP 5:

10 alternating Spiderman stretches

5 strict presses (35/45 lb)

5 up-downs

5 push presses (35/45 lb)

10 alternating plank reach-throughs

SPECIFIC WARMUP

PUSH JERK | 5:00

5 jump and lands (hands at sides)

5 jump and lands (hands at shoulders)

5 jump, punch, and lands with arms extended overhead

5 push jerks with PVC

5 push jerks with barbell

LOAD UP

3 sets

3 shoulder presses

2 push presses

1 push jerk

Shoulder Press

3-3-3-3-3

Push Press

2-2-2-2-2

Push Jerk

1-1-1-1-1

COOL DOWN

2 sets:

:30 reach, roll, and lift

20 banded pull-aparts

HEAVY DAY

Shoulder press

3-3-3-3-3

Push press

2-2-2-2-2

Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.

Categories
Workouts

240725

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

Categories
Workouts

240725

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN