12.17.

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  • Post last modified:2025.12.16.
  • Post category:program

CROSSFIT

I.
10X30/15 SEC
ARCH HOLD
PLATE SIT UP

II. 3X 7’AMRAP-3’REST
A. 3 DEF. HANDSTAND PUSH UP- 10 DKB DEADLIFT
B. 1 ROPE CLIMBING 10-10 DIN. LUNGE
C. 5 SEC L-SIT- 10 BURPEE

III.
AMRAP 12′
6-6 KB SNATCH
6-6 KB MILITARY PRESS
6-6 KB GLORIA

LIGHT CROSSFIT

I. 10X3 PUSH PRESS

II. IN 18′
12-1
CAL BIKE
RUSSIAN SWING

IN REM. TIME:
7 RING ROW
7 AIR SQUAT

PRO CROSSFIT

I. AMRAP 6′
5-10-15-20…
CROSS JUMP ROPE
BAR HOLLOW ROCK

II. EMOMX7
1 WEIGHTED ROPE CLIMB

III. EMOTMX28
1.: 10X10M RUN + MAX POWER CLEAN
2.: 5 BOX JUMP + MAX PUSH JERK
3.: 20 DU’S + MAX THRUSTER
4.: REST