Saturday 4.27

Sweat

Core: 4 Rounds
5 Plate Getups
20 Hollow Rocks
15 Cal AB/Row
5 Dragon Flag
20 Supermans
15 Plate Curls

Conditioning: 4 Rounds
Run 400m
20 Plate Stack Squat Jumps
20 KB SDLHP
20 Burpees

CrossFit
Strength: Front Squat
5-5-5-5-5

WOD: 20m AMRAP
15 Wall Ball
10 Box jumps 24/20
15 Overhead Squat 75/55
10 Ring Dips
15 Power Clean


The Program
1. Strength and WOD

2. 4 Rounds
25 GHD Situps
25 GHD Hip Extensions

THEN

30 Burpee Step Ups 35/25 DB each hand

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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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