CrossFit Ambush – CrossFit

Warm-up

tabata hang power clean & push press

20 seconds on/10 seconds off

2 rounds

-deadlift shrug

-deadlift shrug high pull

-muscle clean

-hang power clean

-strict press

-push press

Skill

7 minutes

double under work

-jump with clap for rhythm

-handle turns

-single unders

-double under attempts

barbell cycling

coach goes over efficiency and tips

-practice 5-10 reps with light weight

-practice 10 reps with workout weight

Metcon (Time)

2 rounds for time of:

50 double unders

25 hang power cleans, 95/65

50 double-unders

25 push press, 95/65

50 double-unders

25 burpees

Time cap- 18 minutes

Cool down

5 minutes

– calf mash

– foam roll hamstrings & quads