Midline

CROSSFIT

S&P Cycle: squat- pull–press- PULL -off

A. Deadlift

60% x 5
65% x 5
70% x 5

Accessory Work
3 x 8 Good Mornings
3 x 20 Plate Russian Twists

C. 3 rounds for time
25 KBS (70/53)
100 DUs

CSPORT

A. 3 sets:
20 sec hollow rocks
20 sec superman hold
20 sec single leg bridge hold ea. side

B. 10-1 Ladders
push ups
box jumps

C. 10-1 Ladders
single arm Db snatch (per arm)
lunges (per leg)

D. 10-1 Ladders
cal row
burpees

E. 10-1 Ladders
back ext
toes through rings