Midline Machinations

Iron Grip CrossFit – CrossFit

You might feel this workout in a lot of other places, but the midline (your trunk) is where the real action is at for these movements today.
https://www.youtube.com/watch?v=nd8D_sCXq9U
https://www.youtube.com/watch?v=uN642Z99TbA

Warm-up

Warm-up (No Measure)

2 Rounds – 20:10

Box jump

V-ups

Bear crawl

KB swing

Rd 1: Straddle stretch

Rd 2: Cobra/Child’s pose

Skill

Parallette drills – Teams of 3 rotating through one parallette set

A:

9-7-5-3-reps then one 10 second hold

Partner planche forward+back

B:

5 Rounds each person – one works at a time

5 Shoot throughs

5 second L-sit

C: Everyone on floor

Hollow/Arch rolls

20 Reps

Left+back =1

Right+back =2

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

7 Deadlift @ 255/175#

5 Toes to bar

1 Wall climb
Rx+ = 275/185

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