Saturday 1.19

The Landoladies had a great Day 1. The morning run/swim on the beach of Key Biscayne is up there with one of the coolest workouts I’ve seen at a comp.

CrossFit
Strength: Low Bar Back Squat ?vchubdc#%%q
5-5-5-5-5

WOD: For Time
Row 1000m
THEN 5 Rounds of
15 Push-ups
7 Lunges (each leg) holding KB @ chest 53/35

S: 4 Rounds, 10 Push-ups
L1: 35/26 KB
Rx+: 115/75 Barbell Front Rack


Sweat
Core: 3 Rounds, each element 1 minute
Burps (Feet to hands and back to plank)
V-Ups
Forearm Plank
Superman
Hollow Hold
– Rest

Conditioning: For time
Row 1000m
35 Burpees
then 5 Rounds
15 Push-ups
15 Situps
12 Lunges holding KB @ chest 35/26 (total)


The Program

1. Strength and WOD

2. 4 Rounds, 3:00 each round with 1:30 rest
7 Muscle Ups
14 Squat Clean Thruster 95/65
AMRAP Double Unders

Click Here to Schedule a Free First Class→

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.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup