Saturday 10.12

Saturday 10.12

Reminder: 7:30 AM Sweat. 9:00 AM CrossFit Open.

Email Coach Lauren for booking a session at 7:30 to 8:30, then first come first serve for quicker sessions to prep for the Open.

Even if you are not signed up for the Open you should come at 9:00 and get your workout in anyways. Then sign up officially after!

SATURDAY
Sweat (7:30am)

Core: 4 Rounds, each 45s with 15s rest
Hollow Rocks
Bicycle Situps
Russian Twists
Burpees
Plank Knee to Elbow

Conditioning: 3 Rounds
15 Burpees
15 Heavy KB Deadlift
Run 600

then 30-20-10 Double unders, Russian KB swings

CrossFit Open WOD “20.2”

WOD: 10 Rounds (15:00 Time Cap)
8 Ground to OH (Snatch) 95/65
10 Bar Facing Burpees

  • We will go over scaling for official and unofficial standards

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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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