CrossFit Montgomery – CF
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