CrossFit Ambush – CrossFit

Thruster warmup (No Measure)

Start with 250 meter ski-erg

25 pvc pass thru’s

20 banded lat pulls

15 push-ups

12 squat cleans

12 light thrusters

10 groiners

25 airsquats

Thruster (5-5-5-5-5)

Thruster 5-5-5-5-5 reps
Scaling

Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.

Accessory Work

3×20 ghd sit up

in between sets

30 second plank hold