CrossFit Ambush – CrossFit

Warm-up

5 minutes cardio equipment of your choice

tabata style

20 seconds on/10 seconds off

-deadlift shrug

-deadlift shrug high pull

-muscle clean

-power clean

-front squat

-hang squat clean

Metcon (Time)

5 rounds for time of:

15 hang squat cleans

30 push-ups

Men: 135 lb.

Women: 95 lb.

25 MINUTE CAP
Scaling

This 5-round workout calls for a significant number of hang squat cleans and push-ups. Reduce the reps and loading to ensure each round is challenging but doesn’t require several lengthy rest breaks. Try to limit breaks to no more than 2 in most rounds.

Intermediate Option

5 rounds for time of:

10 hang squat cleans

20 push-ups

Men: 115 lb.

Women: 75 lb.

Beginner Option

5 rounds for time of:

10 hang squat cleans

15 knee push-ups

Men: 75 lb.

Women: 55 lb.

Cool down

5 minutes

banded shoulder stretch

mash pecs