CrossFit Ambush – CrossFit

Warm-up

Coaches choice dynamic warm up

( 5 minutes )

Core Cycle

20-14-8

KB sumo deadlift ( heavy )

KB Single leg deadlift ( light )

Skill

12 minutes for coach led skill work

-double unders

-bar or ring muscle up

-c2b or pull-up or ( modification )

Metcon (AMRAP – Reps)

Choose 1 workout out of the two:

12 min emom

1st minute- 3 bar or ring muscle up

2nd minute- 12/8 cals ski-erg

3rd minute- 30 second accumulate l-sit

OR

12 min emom

1st minute-3-5 chest to bar or pull-up

2nd minute- 35 double unders

3rd minute- 45 second farmers carry 53/35

Cool down

coach led cool down

( 5 minutes )