CrossFit Ambush – CrossFit


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


5 rounds, each for time, of:

Bike 30/40 cals

Rest 3 minutes

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