03/11/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Skill Work

Handstand Hold (10:00 – Handstand Hold Practice)

Rx = unassisted, scaled = against wall. Score is longest handstand hold in seconds.

To practice – work with coaches on moving away from wall, try assisted with one leg touching wall and one not, try to get both legs away from wall and control hold, etc.

Metcon

Metcon (Time)

3 Rounds for Time – 18:00 Cap:

50 DUBs (100 Singles)

2:00 Handstand Hold

35 AbMat Sit-Ups
Rx = Unassisted handstand hold (static hold, NOT handstand walk). Scaling = handstand against wall, box pike handstand hold, or 5 wall walks. Accumulate 2:00 in some form of inverted position.