CrossFit Ambush – CrossFit

Warm-up

5 minute dynamic focusing on hips, hamstrings and quads for backsquats and run

Push/Pull Cycle

Push/Pull Cycle

Earthquake Bar Bench

3×10 same weight

7-10 minutes including demo

Skill

Pick one Muscle up transition to work

10 minutes including demo

-hips to rings with the bands

-jumping ring muscle up

Metcon (Time)

2 Rounds for time of:

800 Meter Run

20 Back squat, 55% of 1RM (From the RACK)

10 Ring Muscle-ups ( modify to 1:1 pull up dip ) do your pull-ups 1st, then dips
20 minute cap

Cool down

5 minute on your own foam roll quads