Categories
Workouts

2409226

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

On a 7:00 clock:

10 plate ground-to-overheads

10 hollow rocks

10 alternating Samson stretch lunges

:20 bottom-of-squat hold

SPECIFIC WARMUP

Air squat | 5:00

5 air squats

5 air squats

5 air squats

5 air squats

5 air squats

5 air squats

Shoulder press | 5:00

5 presses

5 presses

5 presses

5 presses

BUILD-UP

5 shoulder presses

4 shoulder presses

3 shoulder presses

– Rest 1:00-1:30 between sets.

– Build to your starting weight.

WORKOUT

Shoulder Press (rx
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses

intermediate
Every 4:00 for 5 sets:
25 air squats
4 shoulder presses

beginner
Every 4:00 for 5 sets:
10 air squats
4 shoulder presses)

COOL DOWN

1:00 foam roll quadriceps/leg

1:00 foam roll lats/arm