Saturday 12.1

SATURDAY

CrossFit

Strength : Low Bar Back Squat
5-5-5-5-5

WOD: 3 Rounds
30s ME Bar Facing Bupees
90s ME Overhead Squat 95/65
45s Ring Dips
60s Thrusters
– 60s Rest

S: 75/55, Jumping Pull-ups
L1: 95/65, Scaled Pull-ups

Rx+: 115/75, Ring Dip from Muscle Up

 

Sweat

Core Work: 21-15-9
Lemon Squeeze
Plate Getups 45/35
Hollow Rocks

then Run 600m

 

Conditioning : 3 Rounds
30s Bar Facing Burpee
90s Wall Ball Push-Press
45s Push-Ups
60s Jumping pull-ups
– Rest 60s

 

The Program

1. Strength and WOD

2. 5 Rounds, 3:00 on 1:00 off AMRAP style
1 Rope Climbs
4 Strict HSPU
8 Thruster 75/55

 

 

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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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