10.01.

  • Post author:
  • Post last modified:2025.09.29.
  • Post category:program

LIGHT CROSSFIT

I. 8X5-5 DUMBELL SNATCH

II. 4X4′
FOR TIME:
10-10 TRX BACK LUNGE
10 DOUBLE DUMBELL PUSH PRESS
7/5 SIT PULL-UP
7/5 CAL BIKE

CROSSFIT

I. 20-15-10
TRX REV. KNEE PULL
SIDE SLAM

II. 20-15-10-5 UNBROKEN OVERHEAD SQUAT
TC:12′

III.EMOTMX21
1.: 40 SEC DU’S
2.: 6 DKB/DDB CLEAN&PRESS
3.: 20 AM. SWING

PRO CROSSFIT

I. EMOTM X15
1.: TRX ONE LEGGED KNEE PULL
2.: CROSS JUMP ROPE
3.: PARALLETTE HSPU

II. 5 RFT
10 DUMBELL HANG SPLIT SNATCH, RIGHT ARM
1 ROPE CLIMBING
10 DUMBELL HANG SPLIT SNATCH, LEFT ARM
1 ROPE CLIMBING

III. AMRRAP 6′
3 T2B
2 PULL UP
1 STRICT PULL UP