For today’s SKILL WOD we have a trio of movements that require a great amount of core stability.
First is the ring push ups which puts a great demand on our stabilizers due the dynamic nature of the ring. Secondly we have the barbell row. To execute the barbell row correctly we need to really focus on bracing the abs and we use the back muscles to pull the bar to our torso. And finally we have the the bird dog which addresses our tight hip flexors (common to those of us with desk jobs) and teaches us to remain stable at the core and move from the hip and not at the low back.
Although these movements might not be as exciting as a heavy clean they are just as important and have tremendous carryover in all the movements we do in the gym and in life.
10-15 Ring push ups 10 Bent over barbell rows (underhand grip) 10 Bird dogs 4 Rounds
20 Cals (Rower) 25 Russian KB Swings 30 Double Unders 15 min AMRAP
Fitness: 35/26 RX: 53/35 RX+: 70/53
A demonstration of the bird dog from CrossFit Prototype]]>