Strength : Push Press

5 Pull-Ups
10 Burpees
rest 20s
5 Handstand Push-ups
30 Double Unders
rest 20s

S: Jumping Pull-up, Push-ups, Singles
L1: Banded PU, Scaled HSPU, Scaled DU

Rx+: Bar MU, 5″ Deficit HSPU



Core: For Time
50 Situps
40 Bicycle Situps w Hold (1s each side)
30 KB Sumo DL High Pull
20 Hollow Rocks
10 KB Goblet Good Morning
rest 1:00
10 Sea Turtles
20s Hollow Hold
30 KB Swing, eye high
40 Toe Touch
50 Situps


Conditioning : 15 Minutes
10 Jumping Pull-ups
10 Burpees
Rest 30s
10 Push-ups
30 Double Unders
Rest 30s


The Program

1. Strength and WOD

2. EMOM 21m
1. 5 Ring Dips + 5 Ring Push-ups
2. 5 Bicep Curls (barbell) + 5 Bent Over Row (same bar)
3. 25s Front Rack Hold, 100% Max FS and climbing


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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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