Progetto CrossFit

MERCOLEDÌ
17/06/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
30 SU
10 MUSCLE CL
10 PP
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🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
FT (tc.15’)
150-100-50 DU
45-36-18 GHD ON MB
15-12-9 C&J

SU 300-200-100 (2’30”/1’45”/1’)
Comp: BB 70/47
Rx: BB 61/43
+40: BB 50/35
+55: BB 43/30
Scd: BB 30/20
-
C/O
4 SETs
20 MB TWIST
20” HOLLOW FLUTTER
20” rest

🚺 GIRL 🚺
💥SPORT💥
FT (tc.15’)
300-200-100 (2’30”/1’45”/1’)
45-36-18 GHD ON MB
45-36-18 DB C&PRESS ALT.ARM
-
C/O
4 SETs
10/side B STANCE DB HIP THRUST on MB
20” HOLLOW FLUTTER
20” rest

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
5 CYCLEs of 5’
1-40” 10mt SLED PULL
2-40” GHD ON MB
3-40” BURPEEs
4-40” WB
5-1’ rest

🏃🏻RUNNING🏃‍♀️
💥SPORT💥
WARM UP
1000mt + Andature
RIPETUTE LUNGHE
3/4x2000 rec 3’

MARTEDÌ
16/06/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
30 JJ
10 SQUAT JUMP
10 SCAPOLAR PULL-UPs
-
🏋🏻CROSS-FIT🏋🏻
💥 SPORT💥
3 RFT (tc.18’)
400mt RUN
80 AIR SQUATs
20 C2B PULL-UPs
-
C/O
TABATA
DIAMOND PUSH-UPs

🚺 GIRL 🚺
💥 SPORT💥
3 RFT (tc.19’)
80 AIR SQUATs
55 KB RUSSIAN SWINGs
30 KNEE PUSH-UPs

Rx: KB 20
Scd: KB 12
-
C/O
TABATA 6’
Odd KB FROG PUMP
Even HOLLOW

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
3 RFT (tc.30’)
1000mt RUN
80 AIR SQUATs
40/30 PUSH-UPs

Family portrait ❤️ - Mykonos 2026 🇬🇷