Thursday 3.7

THURSDAY
CrossFit

Core Strength: 4 Rounds, 3:00 AMRAP each round with :90 rest
5 Barbell Roll-outs
5 Dumbbell Reverse P (Squat Clean + STOH + Lunge Each Leg)*
5 Weighted Situps
10 Air Squats
5 Burpees

WOD: 5 Rounds. 3:00 AMRAP each round with 1:00 rest
5 Power Snatch 75/55
5 Handstand Push-ups
15 Wall Ball

S: 65/45, Push-ups
L1: Scaled HSPU or Push-ups
Rx+: 95/65

Strong
Lift: Rack Jerk
1-1-1-1-1-1

Accessory: Push Press
3-3-3-1-1-1

Conditioning: 12m AMRAP
5 HSPU
10 Power Snatch
15 Wall Ball

The Program: Off

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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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