CrossFit WOD 12/4/19


Nordic lift x10

Squat and twist x 5 each arm (elevate heels and gradually drop then)

Hollow arch/bear swings/MU prep

Deadlift prep: top down

Waist to thigh

Waist to knee

Waist to shin

Waist to deficit

Metcon prep:

Discuss flow

Deficit Deadlift (2×8)
Deadlift (3×6)

*Across for all sets.

**Treat the deficits at mobility. Utilize a weight that allows for consistency.

***On deadlifts, utilize a weight that will challenge the mobility gained from the deficit.

Metcon (AMRAP – Rounds and Reps)

Partner workout: ABAB….

Row 12/9 cal

Thrusters x7

Bar MU x5

Amrap 12