05.14.

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  • Post last modified:2026.05.13.
  • Post category:program

CROSSFIT

I. 30-20-10
BALL K2H
WALL PLANK FOR SEC

II. 7X2′
2-2 DB SNATCH
2-2 DB OVERHEAD SQUAT
20 DU’S

III. FT.:
10-20-30-40-50
SKIERG CAL
WBS
BOX HSPU
ABMAT SIT UP

(TC.: 25′)

LIGHT TRX & KETTLEBELL

I. AMRAP 14′
5-5 WINDMILL
7-7 OA SWING
9-9 BACK LUNGE
1′ REST

II. IN 16′
TEAMS OF 2
I GO YOU GO
3-3 DEAD CLEAN
6-6 KB THRUSTER
9 CAL ROW

PUMP

I. 3X40/20SEC
HANGING L-SIT
CRUNCH WITH 15/10 KG PLATE
TRX PLANK

II. 4RFT
A. 20 CHEST FLY+ PULL-OVER
1′ BAR OH HOLD EACH SET
B. RIGHT SIDE- LEFT SIDE
15 OL DEADLIFT + OL HIP THRUST
30 SEC SUMO SQUAT HOLD

III. FT.
10-8-6-4-2
BENT ROW/SQUAT
10 CAL ROW / 8 CAL BIKE JUST LEG EACH SET

IV. TABATA
1.KB DEADLIFT/KB FLOOR PRESS
2.LUNGE/HEELS PUSH UP