CrossFit Ambush – CrossFit

Warm-up

work that grip

8 min emom

1st minute-bike legs only

2nd minute- 30 second farmers carry/ 30 second bar hang

then work on kbs

medium weight

-sumo deadlifts with kb ( 10 reps )

-sumo deadlift high pulls ( 10 reps )

-russian style swings ( 10 reps )

workout weight

-american style swings ( 10 reps )

Metcon (Time)

21-15-9 reps for time of:

kettlebell swing, 70/53

calories, assault bike

rest 5 minutes, then

15-12-9 reps for time of:

kettlebell swing, 70/53

calories, assault bike
intermediate- 53/35 lb kb

Cool Down

5 minutes

-roll out lats

-mash upper back with lacrosse ball