CrossFit Ambush – CrossFit

Warm-up

5 min coach led dynamic warm up

Gut Check

partner assault air runner sprints

you go, i go

8×100 meter

Each partner will do 4×100 meters

Metcon (Time)

5 rounds for time of:

40 meter walking lunges ( 131 feet )

30/20 cal bike

20 hollow rocks

10 DB press 35/20

30 minute cap
rx plus – option

20 total weighted in place front rack lunges 95/65

& GHD’s full range

DB press 50/35

Cool down

5 minute coach led stretch