Indian Land CrossFit – WOD


Warm-up (No Measure)

500 M Row (Increase Pace Each 125 M)


3 Rounds Of Burgner Warm Up


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


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