CrossFit Ambush – CrossFit

Warm-up

5 minute coach led dynamic

then coach goes over skill, and you practice your movements or modifications and set up stations

Core

accumulate 2 minute l-sit hold

partner up, and go in 15-20 second increments

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
SCALED

5 ring rows

10 push-ups off the knees

15 squats

Each minute on the minute for 20 minutes

INTERMEDIATE

5 banded pull-ups

10 push-ups off the knees

15 squats

please use go mat for your push ups if you plan on using chalk.

Cool down

5 minute coach led stretch