11.26.

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  • Post last modified:2025.11.23.
  • Post category:program

LIGHT CROSSFIT

I. 10X90 SEC
3 OHS
3 BACK SQUAT

II. 8X2′
300/200M ROW
15 AM.SWING

CROSSFIT

I. 5X2′
12 T2B
12 BANDED GOOD MORNING

II.6X3′
22 REP (PULL UP + BURPEE)

III. AMRAP 20′
5 PULL UP
10 PUSH UP
15 AIR SQUAT
5 HANG POWER SNATCH
10 PUSH JERK (BTN)
15 SNATCH DEADLIFT

PRO CROSSFIT

I.AMRAP 6′
3 STANDING ABWHEEL
3 T2B WITH BALL

II. 5RFT
10M HEAVY OVERHEAD WALKING LUNGE
40M BAR FARMER WALK
5 BAG CLEAN / 5 HEAVY POWER CLEAN

III. 3 RFT
10/7 PARALETTE HSPU
20X15M SHUTTLE RUN