CrossFit Ambush – CrossFit

Warm-up

3 minute warm up

Metcon (5 Rounds for calories)

5, 4, 3, 2, 1 minutes of:

Rowing, Ski-erg & AB.

First 5 minutes on rower, then 5 min on ski-erg and finally 5 min on AB. Then 4 minutes, 3 min, and so on and so on.

1 minute rest between sets.

49 minutes

Scaled

4,3,2,1 rounds, no 5

Accessory Work

on your own

15-10-5

Russian KB swing ( heavy )

Bent over row