Thursday 9.20

THURSDAY
CrossFit

Strength : Bench Press
15 minutes for 4-4-3-2-2

Then 4 min, E30s, 5 REPS @ 60-65% above 2 rep max

WOD : 4 Rounds
50 Double Unders
30’ Sprint Down and Back (30′ and 30′)
15 Wall Ball 20/14
20 Push-ups
15 Situps with MB
10 Broad Jump with MB

Scale to singles and other movements as needed.

 

Strong

Lift : Snatch
3-3-3-3-3

Accessory : Overhead Squat
1-1-1-1-1

Conditioning: 4 Rounds
Row 250m
30 Double Unders
20 Push-ups
15 Wall Ball 20/14
10 Broad Jump with Medball

 

The Program : Rest Day

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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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