07.19.

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  • Post last modified:2026.07.18.
  • Post category:program

TEAM CROSSFIT

I.AMRAP 4′
4 HOLLOW ROCK
4-4-4 V-UPS
4 SEC HOLLOW HOLD
4 SIT UP

II.TEAMS OF 3
20 RFT
20/16 CAL BIKE
10 POWER CLEAN @70%
1 ROPE CLIMB

III. 3 RFT
10 GOOD MORNING
10-10 BACK LUNGE
10-10 WINDMILL

LIGHT CROSSFIT

I. EMOMX12
12 WBS + PUSH UP

II. AMRAP 12′
12 BOX DIP
12 RING ROW
12-12 BOX STEP UP

CROSSFIT

I. TEAMS OF 2
IN 6′
10-15-20SEC…
RING SUPPORT
SPRINTER SIT UP

II. TEAMS OF 2
3′-2′-1′ AMRAP
A. PULL-UP
B. SLED PUSH
C. OH WALKING LUNGE
(90 SEC EACH SET)

III. 100 BENCH PRESS