CrossFit Ambush – CrossFit

Warm-up

coach led dynamic – 7 minutes

Core Cycle

with a partner – 4 rounds

one partner completes 15 hip extensions while the other completes the earthquake bar bench, then switch.

15 hip extensions

12 earthquake bar bench press

Metcon (AMRAP – Rounds and Reps)

as a 2 person team

one person working at a time

20 minute amrap

21/15 cal row

15/10 cal bike

9 Bench press 125/85

Cool down

5 minute coach led cool down