CrossFit WOD 1/27/20


Mid archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Paused Front Squat (6×5)



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

****Create a consistent movement and learn something

*****Increase load from previous week

Metcon (No Measure)

DB/KB step-ups x8 each leg (not alt)

Deficit KB deadlift (break the plane) x15

Side plank 45s each side

Three rounds
*Flow through this steadily.

**Challenge the movements with appropriate weight.

Metcon (No Measure)

Broad jump x3

Ring rollouts x10

5 rounds
*Jump onto mats to preserve the body.

**Road jumps should be 100% each jump. Don’t rush them.

**Think open hip on the rollouts.