CrossFit Ambush – CrossFit
Warm-up
5 min dynamic focusing on hips, calves and quads
Gut Check
odd object carry fun
EMOM – 8 minute
Aim to work for45 seconds and use 15 seconds to transition
-sandbag at the chest carry
-overhead plate carry
-single arm kb carry
-d ball on the shoulder carry
Metcon (5 Rounds for time)
( Disclaimer; if you plan on attending the track day on Saturday plan on doing the bike )
5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
Or
5 rounds, each for time, of:
Bike 30/40 cals
Rest 3 minutes
Scaling
Newer athletes should reduce the distance to ensure they complete each round in about 6 minutes. Intermediate athletes can perform this workout as prescribed.
Beginner Option
Run 600 m/ bike 20/30
Accessory Work
3×15 hip extensions