09.03.

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  • Post last modified:2025.09.01.
  • Post category:program

LIGHT CROSSFIT

I. 5×8 FRONT SQUAT

II.4x 3’/2′
‘LADDER’
1-2-3…
AIR SQUAT
BOX STEP UP
ABMAT SIT UP
BENT ROW
PLANK TO PUSH UP

CROSSFIT

I. FT.: 12,9,7,5
BAR SIT UP
TRX H2H
PLATE SIDE BEND

II.10×2′
5-5 KB SNATCH
5-5 KB BACK LUNGE

III. 5RFT
TEAMS OF 2
300/250M ROW
PLANK
10 SYNC. KB PUSH PRESS

BOOST

I. FOR TIME:
100 BOX STEP UP OVER WITH BALL
IN EVERY STOP: 7 BALL SIT UP

II.FT.:
30-20-10 CAL
REST 3′
30-20-10 CAL
REST 3′
30-20-10 CAL

III. EMOMx12
ODD: 20 AM. SWING
EVEN: 30M SLED PUSH

PRO CF

I.FOR TIME:
3-2-1
SKIN THE CAT
BAR TGU

II.EMOMX10
ODD: HANDSTAND WALK
EVEN: REST

III. ‘NATE’
AMRAP 20′
2 MUSCLE UP
4 HANDSTAND PUSH UP
8 AM.SWING