Cinnamon Swirl

26.2 CrossFit – CrossFit

Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending. Believe in yourself!
-someone smart

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General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Dumbbell Goblet Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Medicine Ball Squats


Cinnamon Swirl (AMRAP – Rounds and Reps)


200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)

Extra Credit

Metcon (No Measure)

Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold
Accumulate 3 Minutes in a Weighted Hollow Hold

**Every Break:** 30 Second Arch Hold



* Working both sides of the body in this midline focused Body Armor

* Holding a plate or light weight behind your head, you’ll accumulate 3 minutes in a weighted hollow hold

* Choose a load that allows you to complete at least 30 seconds at a time

* Every time you drop from the hollow position, flip over and complete a 30 second arch hold before returning to the hollow position

* This piece is not for time – so aim for quality body positions


**Weighted Hollow Hold:** [Video](

**Arch Hold:** [Video](

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