09.24.

09.24.

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  • Post last modified:2025.09.24.
  • Post category:program

LIGHT CROSSFIT

I. 10X5 BACK SQUAT

II. 8X20/10 SEC
A.
BOX STEP UP
BOX DIP

1′ REST

B.
WALKING LUNGE
TRX DELTOID FLY

1′ REST

C.
KB CLEAN&PRESS
ABMAT SIT UP

CROSSFIT

I.3X1’/30 SEC
PLATE SIT UP
DU’S

II.3X1′
MAX HEAVY HANG POWER CLEAN
MAX CAL ROW
MAX WBS

2′ REST

III. 2X10′
FT.:
1,5/1,2 KM BIKE
90 M SLED PUSH 6X15m 
10 WALL CLIMBING
30 HR PUSH UP
30 KNEE GLORIA
30 AIR SQUAT

PRO CROSSFIT

I. FT.:
3 SKIN THE CAT
3 BANDED STAND ABWHEEL
30 M WEIGHTED TIGER
2-2-20-1-1-10

II. AMRAP 12′
1 BACK SQUAT (90/60KG)
1 MUSCLE UP
10 M HS WALK/ 30 SEC HS HOLD

3′ REST

AMRAP 12′
30 SNATCH 60/40 kg

III.5×2′
5 BURPEE BOX JUMP
15 SEC RING SUPPORT