CrossFit Ambush – CrossFit


Coach led

work on efficiency on cal row – coach will go over tips

2 minute row

10 hollow rocks

10 supermans

10 hollow rock to superman

10 v-ups

10 weighted v-ups

2 minute farmers carry walk


15 minutes


10-12 reps each working on timing, efficiency

-kipping swings

-knees to chest

-knees to elbow

-hybrid knee to elbow, ttb

practice weighted ( there are small med balls )

Metcon (5 Rounds for reps)

5 2-minute rounds of:

15-cal. row

Max strict weighted toes-to-bars

Rest 2 minutes

Men use 8-lb. ball for T2B

Women use 4-lb. ball for T2B

In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing you to push hard in each round. Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval.

Intermediate Option

5 2-minute rounds of:

12-cal. row

Max strict toes-to-bars

Rest 2 minutes

Beginner Option

5 2-minute rounds of:

10-cal. row

Max strict hanging knee raises

Rest 2 minutes

Cool down

5 minutes

roll out lats

mash upper back with lacrosse ball