Mary is one of the CrossFit Girl WODs and the RX version is a 20 minute AMRAP of the following 3 movements.
- 5 handstand push-ups
- 10 pistols (alternating legs)
- 15 pull-ups
Mary is a CrossFit benchmark WOD used to assess an athlete’s progress over time.
The Mary WOD is formed of three bodyweight movements – handstand push-ups, pistols and pull-ups – so it may be less daunting than some of the other workouts, however, handstand push-ups and pistols both require a high level of strength and balance, while the 20-minute duration is a significant endurance test.
There are scaling options for all three movements.
For handstand push-ups: using a mat and/or a plate for the handstand push-up, piked push-ups on a box or regular push-ups. Alternatively, you can perform a push press or dumbbell shoulder press to simulate the handstand push-up movement.
For pistols: pistols with a counterweight, pistol to a box or pistol with band support.
For pull-ups: banded pull-ups, jumping pull-ups and ring row.