19
Jul
07/20/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
Banded Rig Shoulder Warm-up
Door Stretch
Hamstring/Track Stretch
Squats
Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
HSPU Scaling:
– Up to 2 abmats
– Box HSPU (feet or knees)
– Seated straight-leg DB Shoulder Press
Pistol Scaling:
– 5# Plate under heel
– Holding onto box
– Holding band
– One leg box squats
Pull-Up Scaling:
– Banded Pull-Ups
– Jumping Pull-Ups
– Ring Rows (for absolute newbies only!)
