CrossFit Ambush – CrossFit

Warm-up

COACH LED

15 push ups

10 push press with empty bar

5 rope climbs or 10 rope pulls with only arms

15 ghds to parallel

5 ghds full range ( focusing on proper set up )

Push/Pull Cycle

Toes to bar

3×7 strict

Metcon (Time)

42 GHD sit-ups

21 Push Press 125/85

7 Rope Climbs

30 GHD sit-ups

15 Push Press

5 Rope Climbs

18 GHD sit-ups

9 Push Press

3 Rope Climbs

22 minute cap
GHDS ARE POTENT

please modify to parallel or ab mat sit ups

If you don’t have rope climbs its rope pulls or working on jumping to the j hook position with the feet.

Cool down

5 minute coach led stretch