10.15.

10.15.

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  • Post last modified:2025.10.12.
  • Post category:program

LIGHT CROSSFIT

I. 10X3 OVERHEAD SQUAT

II. 4 ROUND
30SEC WORK/30SEC REST
1.: JUMP ROPE
2.: BACK LUNGE
3.: SIT PRESS
4.: SKIERG

CROSSFIT

I. 8×20/10SEC
RUSSIAN TWIST (CLIMBING)

II. AMRAP 10′
1 ROPE CLIMBING
10-10 DB OHS
3′ REST
AMRAP 10′
3 WEIGHTED PULL UP
10 DKB THRUSTER
3′ REST
AMRAP 10′
7/5 CAL FRONT BIKE
10-10 DIN LUNGE

III. AMRAP 5′
5 SEC L-SIT
15 BANDED ROW

PRO CROSSFIT

I. 5X20/20SEC
RING L-SIT
PUSH UP KB PULL OVER

II. 10×3′
3 DEF HSPU
3-3 WEIGHTED PISTOL

III. 5 RFT
7 PULL UP
7 HEAVY BALL CLEAN / 40 SEC HOLD
7 BURPEE
1′ HANGING HOLLOW HOLD