CrossFit WOD 2/24/20


Mod archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Pull-ups Progression:

Hold hang

Hold chin over bar

Kip swing

Half pull up

Pull up

Butterfly practice if time allows

Paused Front Squat (4×1)



***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 )


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

Metcon (Time)

25 Burpees to target

50 pull-ups

25 Burpees to target