Wednesday 6.12

Wednesday 6.12

WEDNESDAY
CrossFit
Strength: Squat Clean and 2 Jerks
EMOM 10m, 1 Clean + 2 Jerks

WOD: 4 Rounds
Run 400m
35 Double Unders
15 KB Swings 53/35

Sweat
Core: 7 Rounds
7 Mountain Climbers (each leg)
7 Russian Twists (each side)
7 Supermans
7 Bar Rollouts

Conditioning: 4 Rounds
Run 400m
35 Double Unders or 70 Singles
15 KB Swings

The Program
1. Strength and WOD

2. 2 Rounds
Row 1000m
25 Strict HSPU
Run 800m
25 Ring Dips
Run 400m
25 Push-ups
– 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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