Wednesday 4.24

WEDNESDAY
CrossFit

Strength: High Bar Back Squat
2-2-2-2-2 with pause for each rep (5-4-3-2-1 pause scheme)

WOD: 3 Rounds
25 Toes to Bar
10 Burpee Bar Muscle Ups
then 3 Rounds
50 Double Unders
20 Front Squat 75/55

S: Scaled TTB, Burpee + Jumping Pull-ups, 100 Singles, 20 KB Goblet Squats
L1: Scaled TTB, Burpee + Pull-ups, 50 Mixed DU, 75/55
Rx+: 95/65


Sweat
Core: 3 Rounds, 12 Minute Time Cap
30 Lunges holding MB
50 Russian Twists (total)
AFTER 3 rounds
Row 250m
50 Hollow Rocks
Row 250m

Conditioning: 14m AMRAP
25 Toes to Bar or scale
10 Burpee + Pull-ups
50 Double Unders or scale
20 KB Goblet Squat

The Program
1. Strength and WOD

2. 4 Rounds
30/25 Cal AB
10 Box Jumps 30/24
rest 3:00

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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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