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Welcome to South Landing CrossFit! We are passionate about movement and using movement to enhance the lives around us. That might be losing a few pounds, increasing strength and mobility, or a sport specific goal. Whatever your goals are, we want to meet you where you are at and formulate a plan for where you want to go.
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Workout of the Day
South Landing CrossFit - CrossFit
A: Shoulder Press (5x3)
All sets at 65-70% of your 1RM.
B: Chest Supported Dumbbell Rows (4x12)
Same as last tuesday but add in a 1 second pause at the top today.
C: Metcon (AMRAP - Reps)
4 Rounds of 40s on/20s off: 1a) Wall Balls (20, 14) 1b) Hand Release Push-ups 1c) Barbell SDHP 1d) KB Windmills (alternate sides each round)
*Score = total reps L4: (53, 35) (75, 55) L3: (35, 25) L2: (14, 10) (65, 45) (Box Push-ups) L1: (10, 8) (55, 35) (Less than L2) (Box Push-ups)
D: Banded Hammer Curls (4x25)
Top range of motion only today. Don't go all the way down. Rest 60 seconds between rounds.
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