Friday 2.15

FRIDAY
CrossFit

Strength: Clean Complex
6 sets of 1 Clean Pull + 1 Squat Clean + 1 Thruster + 1 STOH

WOD: 2 Rounds
20 Hang Power Clean 95/65
30 Wall Ball 20/14
60 Double Unders

After last round immediately perform 30 STOH.

Sweat

Core: 21-15-9
Hollow Rocks
Supermans
Russian Twists (each side)
Hanging Knee Tucks

Conditioning: 15m AMRAP
20 KB Swings 53/35 eye high
30 Wall Ball 20/14
40 Double Unders/80 Singles

The Program

1. Strength and WOD

2. 3 Rounds
Row 1000m
rest 1:00
30 Burpees

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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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