CrossFit Ambush – CrossFit

Warm-up

COACH LED

10 cal bike

20 hollow rocks

30 supermans

50 single unders

1 minute oh plate hold

30 jumping airsquats

20 burpees

10 cal ski erg

Core Cycle

Bulgarian split squats with dbs on the sides – Partner up

3×20 ( 10 on each leg )

In between sets 30 GHD paddles

Metcon (Time)

12 min emom

1st minute – 50 double-unders

2nd minute- 40 second handstand hold

3rd minute- 30 AbMat sit-ups
Rx plus –

1st minute- 50 ub double unders

2nd minute -40 second handstand walk

3rd minute- 30 ghds

Cool down

Coach led – 5 minutes