Patriot Act

Patriot Act

Just love being able to see it.

 

MONDAY

CrossFit

Strength: Front Squat
3-3-3-3
then 2-2-2 with 3 seconds pause

 

WOD : 10m AMRAP
5 Thruster 135/105
20 Wall Ball 20/14
5 Clean and Jerk

S: 75/55
L1: 115/75

Rx+: 155/105

 

Sweat

1. Core Work : 12m AMRAP
6 Strict TTB
12 Lemon Squeezer
18 Straight Arm Plank Knee to Elbow
24 Hollow Rocks
30 Russian Twists 20/14 MB

2. Conditioning

5 Rounds
10 Goblet Squat w/KB at chet
15 Wall Ball 20/14
20 KB STOH, 10 each side
25 Double Unders/50 Single Unders
30 Walking Lunges 15/15

 

The Program

1. Strength and WOD

2. EMOM 21m
1: Row 20/15 Cal
2: 15 GHD Situps
3: 10 Back Squat 155/105

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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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