Wednesday 1.23

WEDNESDAY

CrossFit

Strength: Overhead Squat
EMOM 10m : 3 Reps, taken from floor

WOD: 4 Rounds, 3:00/1:00r
AMRAP
5 Wall Climbs
10 Box Jump Over 24/20

S: 3/8 reps, Step Ups
L1: Step Ups
Rx+: 30/24

Sweat

Core: 5 Rounds, 2:00/1:00r
35 Double Unders/70 Singles
5 Burpee Box Jump Over
AMRAP Hollow Rocks

Conditioning : 5 Rounds, 3:00/1:00r
5 Wall Climbs
10 Russian Twists (each side)
10 Box Jump Overs


The Program

1. Strength and WOD

2. 20m AMRAP
Row 500m
15 HSPU
30 Cal AB
15 TTB
100 Double Unders
Rest 1:00

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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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