CrossFit Montgomery – CF
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