12.03.

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  • Post last modified:2025.12.01.
  • Post category:program

LIGHT CROSSFIT

I.8X1’/1′
DOUBLE UNDER PRACTICE

II.
EMOMX10
3 PULL UP
6 PUSH UP
9 AIR SQUAT

IN 6′
3 THRUSTER

PRO CROSSFIT

I.AMRAP 12′
10 CROSS JUMP ROPE
1-1 BAR TGU

II. AMRAP 15′
2 DEF. HSPU
2-2 PISTOL

III. AMRAP 10′
LADDER
HANDSTAND WALK 1-2-3 … METER
HEAVY KETTLEBELL SNATCH EACH ARM

CROSSFIT

I. 5 RFT
7-7 WINDMILL
7-7 RUSSIAN TWIST
7-7 GLORIA

II.
AMRAP 10′
3-6-9… CAL BIKE
2-4-6… ROPE CLIMBING LEGKEY
REST 3′
AMRAP 10′
10 DEADLIFT
10 MED BALL CLEAN

III.
EMOTMX15
1.: 5-5 KB CLEAN
2.: 10 KB DEADLIFT JUMP
3.: 5-5 KB MILITARY PRESS