CrossFit Montgomery – CF
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