10.29.

10.29.

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  • Post last modified:2025.10.28.
  • Post category:program

LIGHT CROSSFIT

I.7X3-3 FOR.LUNGE 3-3 HALF KNEE PRESS

II. 3X4’/1′
100M ROW
10 KB CLEAN+PRESS
10 SEC HANGING L-SIT
+50M ROW EACH ROUND

CROSSFIT

I. FT.:
15-10-5
TOES TO RING
BALL RUSSIAN TWIST

II. AMRAP 17′
5 POWER CLEAN & PUSH JERK
500M BIKE

III. AMRAP 17′
4-8-12-16-20
DDB BENCH PRESS
BULGARIAN SPLIT SQUAT

PRO CROSSFIT

I. 6X
3 BANDED ABWHEEL
3-3 HANDSTAND SHOULDER TOUCH
12 WEIGHTED ABMAT SIT UP

II. FT.:
120 DU’S
30 M HANDSTAND WALK
30 BOX JUMP 90/70CM
15 BAR MU’S
120 DU’S

III. 9-7-5-3
OVERHEAD SQUAT
C2B PULL UP

BOOST

I. AMRAP 7′
TEAMS OF 2
10-10 SIT UP BALL PASS
10-10 KB PULL OVER AT PUSH UP POS.
10 ASS. HOLLOW ROCK

II. 500-400-300-200-100M
A. 10 BURPEE
B. 10 WBS
C. 10 SQUAT JUMP
D. 10 RING ROW

III.
SHUTTLE RUN
PUSH PRESS