Monday 6.17

MONDAY
CrossFit

Strength: Front Squat
5-5-5, then 1-1-1-1 with 3s pause in bottom

WOD: 21-15-9
Handstand Push-ups
Thrusters 75/55
Power Snatch

S: Scaled Push-ups, Hang Power Snatch
L1: Scaled HSPU or Ring Dips
Rx+: 95/65

Sweat
Core: 12m AMRAP
20 Hollow Rocks
10 Cal AB/Row SPRINT!
40 Russian Twists (20/20)
10 Burpees

Conditioning: 15m AMRAP
15 Push-ups
21 KB Swings, OH
9 KB Squat
Run 300m

The Program
1. Strength and WOD

2. Deadlift
EMOM 8m: 3 Reps, speed focus

3. 9m AMRAP
3 Squat Snatch 165/115
1 Rope Climb
1-3 Muscle Ups as able

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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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