TUESDAY WOD @ CrossFit Mahwah

Happy New Year! Let’s make 2017 amazing!
Hip Mobility Seminar with Keith Wittenstein January 29th!
Please see the events page on www.crossfitmahwah.com, for details and sign up information!
The Intramural Open is coming! Team Captains have been chosen and names have been picked! Check out the whiteboard in the big room!

Tuesday “Something About Mary”
Work On Pistols, Warm Up Shoulders and Back for Pull Ups and HSPU
“KEEP MOVING” Pick a pace that keeps you moving.
Do not go to Failure on any of the movements, break everything down into sets and maintain that for as long as possible, then adjust….
Fit: Metcon
20 Min AMRAP
5 Hand Release Push Up
10  Pistol Squats to “target”
15 Ring Rows
Perf: Mary
20-Minute AMRAP of: 
5 Handstand Push-ups 
10 Pistols (5-L / 5-R) 
15 Pull-ups

Pike, Pistols to a target and bands are OK.