Monday

MONDAY

CrossFit

Strength: Low Bar Back Squat
5-5-3-3-3-3

 

WOD : For Time
50 KB Swing 53/35, then
21-15-9
Toes to Bar
Box Jumps 24/20

 

Sweat

Core 4 Rounds
30 Flutter Kicks*
30 Russian Twists w/ MB
30 Superman Kick*
10 GTOH from Squat w/MB
10 Sotts Press w/MB

  • *All floor movements done with MB held OH

 

Conditioning
5 Rounds, each element 45s with 15s transition/rest
KB Swing
KB Hang Squat Clean
Box Jumps/step up
Single Arm KB Push Press, right
Single Arm KB Push Press, left

The Program

1. Strength and WOD

2. 10-15 minute warmup, then 5m ME HS Work

3. 5 Rounds, 2:00 each round
3 Muscle Ups
30 Double Unders
4 OHS 155/105

New Years Special Sign Up ==============>

Thank you for your interest in CrossFit Lando! 2020 is here and we are ready to get you GOING! For $170 you will get 1 month of unlimited classes. This is more than $50 off from the normal unlimited rate!

The first step is to set up your FREE first class, any time, any day. 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