CrossFit Ambush – CrossFit

Warm-up

9 min emom

heavy dball over the shoulder ( 6 )

front rack db lunges ( 50 feet ) 25 down/ 25 back

ski erg ( 12/8 )

Skill

5 minute double under practice

& set up for ghd sit ups and practice 5 reps to parallel and 5 full range

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

75 Double unders

50 M Farmers Carry w/ DB’s (55/35)

25 GHD situps
modify ghd situps to ab mat sit ups for ALL beginners.

Intermediate athletes- go to parallel

Advanced athletes- can go full range but know that this movement is potent so scale accordingly.

Cool down

coach led stretch- 5 minutes