10.08.

10.08.

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  • Post last modified:2025.10.05.
  • Post category:program

BOOST

I. FT.:
100 RUSSIAN TWIST WITH BALL
IN EVERY STOP:10 M BALL BROAD JUMP

II. AMRAP 14′
TEAMS OF 2
15/12 CAL ROW
MAX METER FARMER CARRY

III.
TEAMS OF 2
FT.:
20/19 KM BIKE
OH PLATE HOLD
10 DDB BENCH PRESS @40%

LIGHT CROSSFIT

I. 10×5 AM. SWING

II. 10 RFT
7/5 TRX ATOMIC PUSH UP
7-7 LUNGE&PRESS
7 K2H

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

CROSSFIT

I. FT.: 20-15-10
V-UPS
HIP. EXT. SHOULDER TOUCH

II. 10 RFT
5 DEADLIFT
10 PUSH UP
15 RING ROW
(TC.:24′)

III.AMRAP 12′
5-4-3-2-1
WALL CLIMBING
HANDSTAND PUSH UP
5-4-3-2-1
PISTOL/ 2X ONE LEGGED TRX BACK LUNGE
MUSCLE UP/ 2X C2B PULL UP