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  • Crossfit Program Day 3

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    Bader Sadeqa
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    Day 2 focuses on mobility for the shoulders and hips. Exercises 2A and 2B are performed for as many rounds as possible in 8 minutes, alternating between the two. Exercises 3A and 3B are then performed for as many rounds as possible in 5 minutes. Flexibility exercises target the chest and hamstrings.

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    Day 2 focuses on mobility for the shoulders and hips. Exercises 2A and 2B are performed for as many rounds as possible in 8 minutes, alternating between the two. Exercises 3A and 3B are then performed for as many rounds as possible in 5 minutes. Flexibility exercises target the chest and hamstrings.

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    179 views1 page

    Crossfit Program Day 3

    Uploaded by

    Bader Sadeqa
    Day 2 focuses on mobility for the shoulders and hips. Exercises 2A and 2B are performed for as many rounds as possible in 8 minutes, alternating between the two. Exercises 3A and 3B are then performed for as many rounds as possible in 5 minutes. Flexibility exercises target the chest and hamstrings.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 1

    DAY 2

    Mobility: Shoulders and Hips. 2A-2B are performed for AMRAP (as
    many reps/rounds as possible) for 8 minutes. 3A-3B are performed for
    AMRAP for 5 minutes. Flexibility: Chest and Hamstrings

    EXERCISE 1A
    BARBELL BENCH PRESS

    3sets / 10rep / rest : ..

    EXERCISE 2A
    BARBELL BENT-OVER ROW

    3sets / 10rep / rest : ..

    EXERCISE 3A
    GENERAL PUSHUP

    3sets / 10rep / rest : ..

    EXERCISE 4A

    SIDE PLANK LIFT

    3sets / 10rep / rest : ..

    EXERCISE 1B

    BURPEE

    .. sets / 10 reps / rest : *


    *8 minutes of AMRAP alternating with 2B.

    EXERCISE 2B EXERCISE 1C
    KETTLEBELL SWING DOUBLE UNDER
    .. sets / 10 reps / rest : * .. sets / 30 reps / rest : *
    *Rest 2 minutes *5 min. AMRAP
    before moving to 3A-3B alternating with 3B.

    EXERCISE 2C
    KETTLEBELL SUMO DEADLIFT

    .. sets / 30 reps / rest : *


    *See 3A

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