Friday May 22, 2020

CROSSFIT
”Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Pull-ups
10 Push Presses (95/65)
15 KB Swings 53/35


HOME GYM
”Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts


Modifications
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Rows
Barbell Bent Over Rows
Double Dumbbell Rows
Single Dumbbell Row (7 Each Side)
Odd Object Rows (2x Reps)
DOUBLE DUMBBELL PUSH PRESS
Single Dumbbell Push Press (5 Each Side)
Odd Object Push Press
Barbell Push Press
Medicine Ball Push Press

DOUBLE DUMBBELL DEADLIFTS
Single Dumbbell Deadlifts (10 Each Side)
Odd Object Deadlifts
Barbell Deadlifts
Medicine Ball Deadlifts
200 METER RUNS
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
15 x 10 Meter Shuttle Runs