09.10.

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  • Post last modified:2025.09.08.
  • Post category:program

CROSSFIT

I. 3X90SEC
REVERSE PLANK
SIDE PLANK
HANGING HOLLOW HOLD

II. AMRAP 10′
10 DEADLIFT
10 HSPU

REST 5′

AMRAP 10′
10 WBS
10-10 DIN.LUNGE
10 SLAM BALL

REST 5′

AMRAP 10′
15 M SLED PUSH
5-5 DEVIL PRESS

III.AMRAP 6′
TEAMS OF 2
MAX BACK SQUAT (60/40KG)

LIGHT CROSSFIT

I. 4X7 SUMO DEADLIFT HIGH PULL

II. 12x 1’/1′ REST

5-5 BOX STEP UP
10 PUSH UP
5 CAL BIKE

PRO CROSSFIT

I.A. 5×30/30SEC
4 HOLLOW ROCK
CROC SPIN
4 ARCH ROCK
B. 10 HEAVY BALL CLEAN / 1’HOLD
100 DU’S

II. EMOMx14
ODD: 1 LEGLESS ROPE CLIMB
EVEN: 2 DEF. HSPU

III. FT.:
9-7-5
SNATCH
BAR MU’S