04.10.

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  • Post last modified:2026.04.06.
  • Post category:program

CROSSFIT

I. 21-18-15-12-9-6-3
PLATE SIT UP
TRX Y-MOTION

II. AMRAP 12′
5-4-3-2-1
WEIGHTED PULL UP
WEIGHTED RING DIP
DEF. HANDSTAND PUSH UP

III. 4X4′
8 BACK SQUAT
4 TRUSTER
12/10 CAL BIKE
(CLIMBING)

IV. FT.:
100 BOX STEP UP OVER WITH PLATE

WEIGHTLIFTING

I. 10-8-6-4-2
WINDMILL
30 SEC EACH ROUND WEIGHTED REV. PLANK

II. EMOMX16
1.-8. 1 POWER CLEAN
9.-16. 1 CLEAN

III. AMRAP 16′
3 BROAD JUMP
3 SNATCH BALANCE
3 OVERHEAD SQUAT