CrossFit Ambush – CrossFit

Mobility

thoracic spine stretch with foam roller and kb

hold for 2 minutes

Warm-up

Coach led warm up

5 reps each

deadlift

deadlift shrug high pull

muscle clean

power clean

push press

push jerk

clean and jerk

then warm up to workout weight

10 minutes

Metcon (Time)

42/30 Cal Bike

21 Clean & Jerks, 115/75

30/20 Cal Bike

15 Clean & Jerks, 115/75

18/10 Cal Bike

9 Clean & Jerks, 115/75
20 minute cap

Accessory Work

3×25 hip extensions