Friday 5.3

Friday 5.3

FRIDAY
CrossFit

Strength: 1 Overhead Squat + 3 Front Squat
– At least 6 attempts at strongest set.

WOD: For Time
3 Rounds
Run 200m
20 Pull-ups
5 Wall Climbs
– then 3 Rounds
15 Handstand Push-ups
10 Squat Clean 135/95
– tben
30 Cal Row/AB Sprint

Sweat
Core: 50 Hollow Rocks
100 Russian Twists
– EMOM perform 3 Burpees

Conditioning: 15m AMRAP
Run 400m
5 Wall Climbs
10 Goblet Squat w/KB
15 KB Swings

The Program
1. Strength and WOD

2. Tabata, 6 Rounds Each Couplet
– Hang Power Clean 115/75
– Overhead Squat
THEN
– Hang Power Snatch
– Front Squat
THEN
– Muscle Ups
– 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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