Monday 7.1

Monday 7.1

Remember our July 4th schedule for those of you that order KBK meals. Get them changes or refunded as we will be closed on Thursday. Check schedule here and here.

MONDAY
CrossFit

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

WOD: For Time
100 Double Unders
20 Thrusters 95/65
20 Power Cleans
20 Shoulder to Over
20 Power Snatch
20 Thrusters
100 Double Unders

Sweat
Core: 3 Rounds
25 Situps + Side to Side Twist w MB
20 Push-ups
15 Bar Rollouts

Conditioning: For Time
100 Double Unders
20 Goblet Squat
20 Eye KB Swing
Run 400m
40 MB Thrusters
Run 400m
20 KB Swing, full OH
20 Goblet Squat
100 Double Unders

The Program
1. Strength and WOD

2. EMOM 10m : 1 Squat Clean + 2 STOH
right into 6m EMOM : 3 Deadlift

3. E2M for 6 Rounds
2 Rounds
5 STOH 185/125
5 Burpee to Plate
5 TTB

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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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