CrossFit Ambush – CrossFit

Warm-up

5 min amrap

25 single unders

10 double unders/ 10 double under attempts

30 second top of ring dip hold

10 push ups

Skill

Push/ Pull Cycle- day 2

Earthquake bar strict press

3×10 same weight focusing on core stabilization slow and controlled

10 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes of:

100 Double Unders

50/35 Calories, Bike

25 Ring Dips

Cool Down

7 minute coach led stretch focusing on mashing calves and pecs