Categories
Workouts

240912

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 sets:

:20 jumping jacks

10 PVC shoulder presses

10 PVC good mornings

10 PVC pass-throughs

SPECIFIC WARMUP

Push press | 8:00

Setup

6 strict presses

6 dip and holds

6 dip and drives, slow

6 dip and drives, fast

6 push presses

SKILL WORK

3 sets:

7 push presses

– Build to workout weight or slightly over.

Push Press (3 sets:
7 push presses
– Build to workout weight or slightly over.)

PROVE IT ROUND

1 set:

10 push presses

HEAVY DAY

PUSHY GWEN (Weight)

rx

15-12-9 reps for load:

Push press

intermediate

15-12-9 reps for load:

Push press

beginner

15-12-9 reps for load:

Push press

COOL DOWN

2 sets:

:30 lacrosse ball chest mash/side

:30 doorway pec stretch/side