Saturday 6.22

SATURDAY
CrossFit

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

WOD: 3 Rounds
Run 600m
9 Front Squat 135/95
18 KB Swing, 53/35

S: 75/55, 35/26
L1: 95/65
Rx+: 165/115, 70/53

Sweat
Core: 12m AMRAP
5 Straight Leg Raise, hanging from bar
10 Knee to Chest/Toes to Bar
15 Hollow Rocks
20 Supermans

Conditioning: 3 Rounds
Run 600m
9 KB Goblet Squat 53/35
18 KB Swings

The Program
1. Strength and WOD

2. 9M amrap
3 Squat Clean 225/155
6 Dbl KB Clean and Jerk, 53/35
12 STOH
24 Double Unders

3. 100 GHD Situps, 5m Time Cap

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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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