CrossFit Deerfield Beach – CrossFit
Warm-up (No Measure)
Walk the Floors
PVC Pass Throughs
PVC OH Squats
Handstand Negatives (4 Sets of 6 Reps – 12:00)
Begin in a tight handstand position with heels against the wall. Squeeze your core and bottom, then slowly lower your head to the floor (approx. 5 second descent). End in a headstand with heels touching the wall. Kick up into handstand again for next rep.
Rx+ – After negative, push back up into handstand for a strict HSPU
Rx – Perform as prescribed above.
Scaled – Perform negatives with knees or feet on a box. If uncomfortable upside down, perform seated DB press negatives (downward portion is the negative).
9-15-21 – 20:00 Cap
OH Squats 80/115
KB Swings 55/70