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07/20/2018

19
Jul

07/20/2018

CrossFit Deerfield Beach – CrossFit

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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!)

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