10.19.

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  • Post last modified:2025.10.19.
  • Post category:program

TEAM CROSSFIT

I. FT.:
BUY IN: 2′ SQUAT DOWN POS HOLD. WITH PLATE 5/2,5KG
1-10 SYNC.
HIP EXT. SHOULDER TOUCH WITH PLATE
SQUAT JUMP
WEIGHTED SIT UP

II. 0-20′
TEAMS OF 2
10 POWER CLEAN & PUSH JERK
30 T2B

III. EMOMX12
15 BURPEE
20 R. SWING
15 KB PUSH PRESS

LIGHT CROSSFIT

I. 10X30/30SEC DU’S

II. IN 15′
21-15-9-15-21
KB SUMO DL HIGH PULL
TRX PUSH UP
PLATE SNATCH

IN REM. TIME: MAX CAL ROW

CROSSFIT

I. 3X10 HOLLOW ROCK, ARCH ROCK, RING K2H

II. EMOTMX20
ODD: HANDSTAND HOLD/WALK
EVEN: ALT. DB SNATCH

III. AMRAP 12′
1K ROW
50 THRUSTER
30 PULL-UP