Friday

FRIDAY

 

BootCamp Sprint

 

1. 7 Minute Forearm Plank Hold
-EMOM perform 5 mountain climbers each side

rest 1 minute then

2. 5 Minutes to find max Toes to Bar (total)

rest 1 minute

3. 3 Minutes to Max Row (calories)

Right into

4. 1 Minute max shuttle sprint (75′)

rest 2 minutes

5. Core Finisher
Work through at your own pace for 5 minutes, 10 reps of each until 5 minutes
– Supermans
– Situps
– Hip Rolls
– Lemons

 

 

CrossFit

 

Strength : Deadlift OR Press OR Bench Press (based on Open 16.3)

 

Find a 2 rep max

 

 

WOD : 21-15-9

Front Squat 135/95
Toes to Bar

 

S: 75/55, Hanging Tuck
L1: 95/65, Knees to Chest

 

 

Rx+: 155/105, UB TTB

 

 

The Program : Open WOD 16.3

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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.

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