Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
500 M Row (Increase Pace Each 125 M)
+
3 Rounds Of Burgner Warm Up
Weightlifting
A.: Hang Power Snatch (4X3 Reps)
* Pause 2 Seconds In Catch Position Each Rep
* Do Not Go Up In Weight Unless Reps Are Perfect; Do Not Chase Weight; Chase Better Movement
Metcon
B.: Metcon (Time)
3 Rounds:
150 M Row/Rest :30
200 M Row/Rest :30
250 M Row/Rest :45
300 M Row/Rest 5 Minutes
*High Aerobic Power Intervals; 90% Of Your Work Capacity Each Row
*Pick A Pace And Stick With It For Each Row; If You Go Out Too Hot And Can Not Sustain You WIll Be Missing The Stimulus Of Building Volume At A High Pace
Cool Down
*Banded 45 Degree OH Hold
*Banded Elbow Opener
*KB/WB OH Thoracic Opener
