Monday 4.15

Monday 4.15

MONDAY
CrossFit

Strength: Overhead Squat
5-5-3-3-2-2

WOD: 10m AMRAP
3 Squat Snatch 115/75
35 Double Unders
– rest 30s

S: 75/55, 60 Singles
L1: 95/65
Rx+: 135/95

Sweat
Core: 10m AMRAP
3 Plate Getups
9 Plate GTOH
12 Hollow Rocks
18 Cal AB/Row

Conditioning: 4 Rounds
Run 800m
20 Knees to Chest/Toes to Bar

The Program
1. Strength and WOD

2. High Bar Back Squat
3-3-3-3, 1-1-1-1-1 with 5s pause

3. Run 5x400m, rest 1:1

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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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