• CrossFit to the Core

12/11/20 Friday's WOD

A) Deadlift (16 min)

0:00 - 5@⅓

2:00 - 3@½

4:00 - 2 @ ⅔

7:00-16:00 - 3x5 @ 80-90%


B) “DG”

AMRAP 10

8 Toes to bar

8 DB thruster (40s/30s)

12 DB walking lunges (40s/30s)

C) Foam roll glutes

Banded Pigeon w Gluteal emphasis


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