Monday 12.2 : Open for Business

Monday 12.2 : Open for Business

We are open for morning classes and most likely the rest. However the weather report is wild. WILD I tell ya. So we will stay tuned for Noon and Evening classes. Get in for the morning if you can. Sign up limit is temporarily increased to account for possible closures later in the day.

MONDAY
CrossFit

Strength: High Bar Back Squat
3-3-3-3-3

WOD: 3 Rounds
10 Power Snatch 95/65
15 Bar Facing Burpees
5 Wall Climbs
– AFTER 3 ROUNDS –
120 Double Unders

S: 75/55, 10 BFB, 150 Single Unders
L1: 75/55, 120 Mixed DU and SU
Rx+: 115/75

Sweat
Core: 3 Rounds
22 Burps
22 Situps
11 Plate Getups
22 Russian Twists w MB (each side)
22 Supermans

Conditioning: For Time
Row 500m
then 3 Rounds
20 KB Swings
15 Burpees
THEN AB 30/25 Cal
rest 2:00, then 3 Rounds
50 Double Unders
50 Lunges (25/25)

The Program
1. Strength and WOD

2. Squat Clean and Jerk
EMOM 12m : 2 + 1

3. 5 Rounds
10 Strict HSPU
20 GHD Situps
20/15 Cal AB
rest 2:00



Add Comment

Your email address will not be published. Required fields are marked *

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up your FREE first class of your choice. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

Intro Signup