10.22.

10.22.

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

PRO CROSSFIT

I. AMRAP 7′
3 BANDED ABWHEEL
1 SKIN THE CAT
10 SIMPLE + CROSS SIMPLE JUMP ROPE

II. AMRAP 17′
5M HANDSTAND WALK
5-5 HEAVY KB SNATCH
3/1 L-PULL UP
5/3 CLAP PUSH UP

III. EMOMx20
MAX CAL
1′ ROW
1′ SKIERG
1′ BIKE
1′ REST

LIGHT CROSSFIT

I. 10X7 RUSSIAN KETTLEBELL SWING

II. EMTOMx16
1.: 40 SEC STAND BIKE
2.: 15 DEADLIFT
3.: 40 SEC JUMP ROPE
4.: REST

CROSSFIT

I. 3 RFT
8 TOES TO ROPE
8-8 SPRINTER SIT UP

II. AMRAP 9′
3 WEIGHTED RING DIP
3 WEIGHTED PULL-UP
3-3 PISTOL

III.
A. 7′ AMRAP
1 ROPE CLIMBING
10 SIT PRESS
B. 7′ AMRAP
3 WALL CLIMBING
3-3 DB SNATCH
C. 7′ AMRAP
3 OVERHEAD SQUAT
10/7 CAL SKIERG