CrossFit Ambush – CrossFit

Warm-up

5 min coach led dynamic

focusing on push/pull variation

Skill

24 minutes to work on rope climb and hspu skill

Metcon (Time)

Option A

3 rounds for time of:

3 legless rope ascents, 15-ft. rope

5 strict handstand push-ups

Option B

5 rounds for time of:

4 leg-assisted rope ascents, 15-ft. rope

5 kipping handstand push-ups
15 minute time cap

Modify to a progression that is challenging in the workout because the rep count is small.

for instance rope climb attempts working j hook to standing.

hspu on your toes instead of knees.

Cool down

5 minute cool down