Monday 4.1

MONDAY
CrossFit

Strength: Power Clean
EMOM 12m: 3 Reps, increase as able

WOD: 12m AMRAP
20 Back Squat 95/65
100 Double Unders
20 Thrusters
50 KB Swings 53/35
20 Power Clean

Sweat
Core: 12m AMRAP
20 Situps
20 Superman
20 Flutter Kicks (each side)
5 Plate Getups

Conditioning: 15m AMRAP
20 Burpees
50 Double unders/100 Singles
20 KB Squat
20 KB Swing, eye high


The Program
1. Strength and WOD

2. EMOM 10m
1 Front Squat + 1 Front Rack Lunge (each leg)

3. 7m AMRAP
25 GHD Situps
10 Pistols (alt)

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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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