Workout of the Day: Wednesday, 5.21.14

Below, Coach Morgan learns to handstand walk for the first time!

CrossFit Handstand Philly Gymnastics


MOVEMENT PREP: Lax Ball + KB to Psoas, 1 minute per side. KB to Adductors, 1 minute per side. Abdominal Brace, perform Tabata Holds. 2 rounds of: 10 Bird-dogs, 10 Single Leg Deadlifts (5 per side), 10 Spiderman Steps plus T-Spine Rotation Behind (5 per side).
SKILL WORK: Review the American Kettlebell Swing
STRENGTH: Plate Loaded Push-ups: Complete 5 attempts at a set of 10 reps. Rest as needed.
From the mainsite: 
50-40-30-20-10 reps for time of:
Hollow Rocks*
2-pood/1.5 pood American Kettlebell swings**
*If you struggle to perform Hollow Rocks properly by keeping your lower back in constant contact with the floor, you may scale to performing the Abdominal Brace hold and simply accumulating that number of seconds per round.
**Scale this load as needed.

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