CrossFit Ambush – CrossFit

Warm-up

5 min dynamic

Skill

coach will demo proper backsquat form and how to bail from the backsquat.

as well as deadlift and strict press form

( 5 minutes )

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
15 mins- backsquat

10 mins- shoulder press

15 mins-deadlift

40 minutes

Accessory Work

3×15 ghd situp ( on your own )