And Wednesday 9.5

WEDNESDAY

CrossFit

Strength : High Bar Back Squat
4-4-4-3-3-3

 

WOD : 10m AMRAP
3 Pull-ups
6 Handstand Pushups
9 Burpees

then 6 Pull-ups
6 HSPU
9 Burpees

Increase by 3 Pull-ups until 10 minutes

S: Jumping Pull-ups, Push-ups
L1: Banded Pull-ups, Clapping Push-ups

Rx+: Chest to Bar Pull-ups

 

Sweat

Core Work : 3 Rounds
Run 400m
30 Weighted Situps (OH to Wall Touch)
20 Hollow Rocks
1:00 Forearm Plank Hold

Conditioning : For Time
Row 1000m
Run 200m
Row 800m
Run 400m
Row 400m
Run 800m
50 KB Swing 53/35, Full OH

 

The Program

1. Strength and WOD Rx+

2. 5 Rounds
7 Deadlift 315/225
7 Box Jump 30/24
10 Toes to Bar

 

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup