Friday 12.8

FRIDAY

CrossFit

Strength : Low Bar Back Squat
3-3-3-3, in 12 minutes
– then EMOM 6m : 1 rep @ heaviest able

WOD : For Time
50 Pull-ups
50 Situps
Run 600m
50 Toes to Bar
50 KB Sumo Deadlift High Pull 53/35

S: 35 reps, Run 300m
L1: 40 reps, Run 400m

Rx+: Situps w/ MB 14/10#, 70/53

 

Sweat

Core Conditioning: 6 Rounds, E 2:00
20 Hollow Rocks
15 Burpees
10 Straight Arm Plank Knee To Elbow (each side)

Cardio Conditioning : 75 Medball Thruster 20/14
then 3 Rounds
30 MB Situps 20/14
30 Double Unders/60 Singles
10 Plate Getups

 

The Program

1. Strength and WOD

2. 5 Rounds
7 Deadlift 315/225
21 Cal AB

(if you are in the gym please be conscious of the classes going on. DO NOT use the AB when a coach is talking/coaching the class. No matter what or when, even if in the middle of your workout, please give way to the coaches time. It’s not that long each class. Thank you).

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.

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