CrossFit Now – CrossFit
“Cinnamon Swirl” Run PU PP DL (AMRAP – Rounds and Reps)
“Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses
15 Deadlifts
RX+-95/65, Strict Pull Ups
RX -95/65#, Kipping Pull ups
50-59 -65/55#, Jumping Pull Ups
60+-55/45#, Ring Rows
Basics-10 min AMRAP, Ring Rows, Light weight
DESCRIPTION
Today’s workout is longer, light, and balanced
Over the 20 minutes we’ll work through some cardio, strict gymnastics, and, light weightlifting
We can expect to complete around 7-10 rounds when all is said and done
STRICT PULL-UPS
Choose a rep number or variation that allows you to complete this station in 1-2 sets each round
BARBELL MOVEMENTS
The barbell is intended to be light for the push presses and very light for the deadlifts
We’ll choose our weight based off the more challenging movement – the push press
This should be a weight that you can complete the 10 reps unbroken in every round today
Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders