06.26. PUMP, CROSSFIT

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  • Post last modified:2025.06.25.
  • Post category:program

I.AMRAP 7′


TEAMS OF 2
ATHLETE 1: TRX H2H
ATHLETE 2: WEIGHTED SIT-UP (15/10KG)

II.FOR TIME:

12-8-4-2-4-8-12
A.
SUMO DEADLIFT HIGH PULL
STATIC BAR LUNGE EACH LEG
BOX BACK SQUAT
B.
CLOSE GRIP BENCH PRESS
REV. GRIP BENT ROW
SIT PRESS

III. EMOMx10

1.HANGING HOLLOW HOLD
2.FARMER CARRY
3.DUMBELL BICEPS
4.BOX DIP
5.ROPE WAVE

CROSSFIT

I.6 RFT
1:1 WORK:REST
12-12 TRX SIDE KNEE PULL
12-12 RUSSIAN TWIST

II. IN 31′
100 PULL UP
100 PUSH UP
100 SIT UP
100 AIR SQUAT

IN REM. TIME :
FIND YOUR 1 RM FRONT SQUAT

III. 4/3,5K BIKE
IN EVERY 2 MIN: 12 AM. SWING