Friday

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FRIDAY

 

BootCamp

 

1. 5 Minute AMRAP
ME Forearm Plank
Every break perform 10 jumping squats. Rest as needed

 

2. 5 Rounds
15 Box Jumps 24/20 (full stand)
15 Push Press 65/45

 

3. Row 500m AFAP, absolute SEND IT

 

 

CrossFit

 

 

Strength : Split Jerk
Find a 1 rep max

 

 

WOD : 20m AMRAP
5 Overhead Squat 135/95
10 Lunges
35 Double Unders

 

S : 65/45, 70 Singles
L1 : 95/65, 70 Singles or 20 Double unders

Rx+: OH Lunges

 

 

The Program

1. Class Work

2. Deadlift
3-3-3-2-2-2

 

3. Row 10 minutes @ 90%

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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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