The Ultimate 12 Week CrossFit Program (Free PDF) Mike Julom, ACE CPT. June 28, 2022. We're proud to announce our ultimate 12 week CrossFit Program that is designed to improve your cardiorespiratory capacity, stamina, endurance, and strength. This program is for all fitness levels and abilities - beginners or advanced individuals alike.. 12-week-crossfit-Program-PDF - Free download as PDF File (.pdf), Text File (.txt) or read online for free.
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. Dumbbell Press 2 12 Dumbbell Shrug 2 12 Tricep Pushdown 2 12 Barbell Curl 2 12 Back Extension 2 12 Standing Calf Raise 2 12 Barbell Wrist Curl 2 12 Crunches 2 12 Weeks 7-12: Upper/Lower Split w/ Increased Intensity Alternate between the following 2 exercise routines for three non-consecutive days per week (i.e. M/W/F). Rest 60-90 seconds.
