04.01.

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  • Post last modified:2026.04.01.
  • Post category:program

CROSSFIT

I. 5RFT
10 DU’S
5 SEC L-SIT
5 CAL SKIERG

II. FT.
5-4-3-2-1
T2B
PULL UP
BAR MUSCLE UP

III.5X
1′ BIKE (JUST LEG)
1′ WALL CLIMBING
1′ BIKE (JUST LEG)
1′ BURPEE BOX OVER
1′ BIKE (JUST LEG)

LIGHT CROSSFIT

I. EMOMX7
10X10M SHUTTLE RUN +7 V-UPS
II. EMOMX7
200/150 M BIKE +5 BENCH PRESS
III. EMOMX7
12 BURPEE/PULL-UP
IV. EMOMX7
3-3 OVERHEAD LUNGE

LIGHT WEIGHTLIFTING

I. 7X2′
3 MUSCLE SNATCH + 3 HEAVING SNATCH BALANCE + 3 OVERHEAD SQUAT
II. EMOMX14
JERK + FRONT SQUAT / SQUAT JERK LADDER
1+1, 2+2….