CrossFit WOD 2/17/20

Warm-up

Mod archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Paused Front Squat (6×1)

*Across/Tempo

**3-2-3

***The variables will greatly effect how much weight can be used.

****Create a consistent movement and learn something

*****Increase load from previous week

Paused Front Squat (3×3)

*Across

**You may need to adjust the weight. But with the removal of the tempo you should have some new found strength.

Metcon (AMRAP – Rounds and Reps)

KBS x9

Burpees to target x7

Chest to bars x5

AMRAP 8

Workout of the Day

CrossFit

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    Metcon (Time)
    1k Row

    15 Box Jump-Overs

    150 Ft. Bear Crawl

    15 Stone cleans

    150 Ft. Bear Crawl

    15 Box Jump-Overs

    1k Row

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