Categories
Workouts

240813

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

200-meter jog

20 mountain climbers

20 alternating plank shoulder taps

20 jumping jacks

5 push-ups

SPECIFIC WARMUP

Bench press | 6:00

5 pause bench presses

5 bench presses

Spotting | 2:00

Build-up | 4:00

2 sets:

5 bench presses

– Rest 1:00-1:30 between sets.

– Build in load.

HEAVY DAY

rx

For load:

10-10-10-10-10

Bench press

intermediate

Same as Rx’d

beginner

With a light load:

10-10-10-10-10

Bench press

Bench Press (5 x 10)

SKILL WORK

8 sets:

:20 double-unders

:10 rest

COOL DOWN

1 set:

1:00 doorway pec stretch/side

1:00 couch stretch/side

Categories
Workouts

240729

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN