Monday 5.13

Monday 5.13

MONDAY
CrossFit

Strength: Front Squat
2-2-2-2, then 2-2-2 with 3 second pause

WOD: For Max Reps (Thrusters)
7 rounds. 2:00 per round (1:15 work, :45 rest)
10 Box Jump Overs 24/20
7 Bar Facing Burpees
AMRAP Thrusters 45/35

S: Step Ups
L1: 5 Bar Facing Burpees

Rx+: 75/55

Sweat
Core: 12m AMRAP
15 Hollow Rocks
20 Russian Twists w MB
10 MB Thrusters
10 MB Burps

Conditioning: E2m for 7 Rounds (1:15 work, 45s rest)
10 Box Jump overs, 24/20
7 Burpees
AMRAP Wall Ball, score is total Thrusters

The Program
1. Strength and WOD

2. Barbell Walking Lunges, back rack
6×4 (each side)

3. 10m AMRAP
20 GHD Situps
20 Russian KB Swings 70/53

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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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