AMRAP 30 minutes:
2 rounds of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
–then–
Row, 500/400 m

Goal: 8+ rounds

Today’s AMRAP is focused on long duration with sustained effort and some strict gymnastics movements. If you struggle with strict pull ups I would suggest doing less reps or subbing out a ring row or banded pull up option. Avoid kipping today if possible. Work to keep each row effort the same across the entire workout and try to have a strong and consistent pace throughout. If you are concerned about the overall volume or are newer to CF, take the rounds of “Cindy” to 3/6/9. Enjoy this one…there is so much value in moving efficiently using only our body weight.

Shoulder Maintenance
For quality:
50 Band Pull Aparts
5 Prone Snow Angels
50 Banded Face Pulls
5 Prone Snow Angels
50 Banded Straight Arm Pull Downs
5 Prone Snow Angels

Today’s shoulder maintenance work has both high and low rep work. For the banded work accumulate the larger sets in as few of sets as possible. The prone snow angel is an excellent way to focus on movement at the scapula. I would suggest either 2 1/2 or 5 pound plates as a starting point for this.