CrossFit Ambush – CrossFit

Skill

Push Pull Cycle

20-10 UNBROKEN

Floor press with plate (45/35)

Standing DB press (35/20)

10 minutes

Skill

Handstand walking skill

-hollow rock to Superman’s (10)

-handstand holds (2x’s at 15-30 seconds) modification is 3 wall walks

-handstand hold taking feet off (3-5 attempts)

-handstand walk with box low, walking around (2 times around the box)

-free standing handstand hold on mat with spotter (3-5 attempts)

-handstand walk attempts

25 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes of:

7 Russian KBS, 70/53

6 Burpee Box Jump Overs, 24/20

5m Handstand Walk
scaling- kbs 53/35

handstand walk with box as assistance

Core

Accumulate

2 MIN L-SIT HOLD