Wednesday 6.20.18


Skill Session/Warmup:

Strength : Thruster (from rack)

5 Pistols (each leg)
10 Toes to Bar
15 STOH 95/65
200m Row or 20/15 Cal AB

S: 10 Jumping Squat, 75/55
L1: Scaled Pistols, 75/55
Rx+: 115/75



Core Work: 10m AMRAP
10 Sea Turtles
20 Hollow Rocks
10 Barbell Rollouts
20 Mountain Climbers

Conditioning: 15 Minutes
Row 200m
20 Jumping Pull-ups
20 Abmat Situps
20 Eye High KB Swing
20/15 Cal AB


The Program

1. Strength and WOD

2. Box Squat (video coming)
5 x 3, E2M

3. For Quality, 15m Cap
50 Strict HSPU
40 Strict Pull-Up
30 Bench Press @ 80% BW
200 Double Unders

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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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