CrossFit Ambush – CrossFit

Warm-up

coach led warm up

( 10 minutes )

Skill

time to set up and practice required movements including scaled options

then class will go in heats

( 10 minutes )

Metcon (Time)

for time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

TIME CAP:10 MINUTES
Scaled: (Ages 16-54)

*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

men:50lb dumbbell/ 24 inch box

women:35lb dumbbell/ 20 inch box