Saturday 1.25

Saturday 1.25

CossFit

Strength : High Bar Back Squat
5-5-5-5, then 3×1 with 5s pause

WOD: 15m AMRAP
5 Toes to Bar
10 KB Swings 53/35
5 Goblet Squats
10 Sumo DL High Pull
5 Broad Jump 6/4′

S:35/26 eye high, Scaled TTB, Jump Squat for Broad Jump
L1: 35/26 OH, Scaled TTB
Rx+: 70/53, UB TTB

Sweat

Core : 4 Rounds, 1:00 each movement
Russian Twist
Abmat Situp
MB Thruster
MB GTOH
– REST

Conditioning: 15m AMRAP
5 Situps w MB
10 Eye high kb swing
5 Goblet Squat
10 Supermans
5 Broad Jump
10 Cal Row/AB



The Program

1. Strength and WOD

2. For Time
50 Cal AB
100 Double Unders
100 Air Squats
50 Cal AB

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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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