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