CrossFit Lando will be closed Wednesday, December 24 thru Friday, December 26. Check back each day for home workouts, Christmas stories, and thoughts on life after a lot of eggnog and Christmas cheer.
HOME WOD
Worried about too much Holiday cheer? Then get your butt moving Wednesday morning!
WOD: 7 Minute AMRAP
Burpees
immediately into
3 Rounds
20 Situps
20 Air Squats
20 Walking Lunges
THE PROGRAM
WARMUP: Alternating Tabata, 8 total rounds
- Bridge Hold
- L Sit Hold (from floor)
1. Deadlift
5-5-5-2-2-2
then
EMOM 8m
3 Deadlift @ 60% above heaviest 2, use band resistance
2. WOD: For Time
65 Burpees
35 Back Squat @ BW (taken from floor)
7 Rope Climbs (20 Strict Pull-Ups)
