CrossFit Ambush – CrossFit
Warm-up
5 minute coach led dynamic
focusing on warming up lats & shoulders
Skill
pull-ups
( 10 minutes )
Metcon (Time)
3 rounds for time of:
1,000-meter row
5 rounds of Cindy
1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
modify- banded pull-ups
30 minute cap
please use a blue go mat for your push-ups if you plan on going buck wild with the chalk.
Cool down
coach led stretch
5 minutes