CrossFit Ambush – CrossFit

Warm-up

7 min coach led dynamic mainly focusing on setting up for the movements in the workout

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*50 minute cap including (4) 3 minute rest periods totaling 12 minutes of rest and yes the rest is mandatory.

*If you are aiming for 3:00 or faster you have to go unbroken. There is no strategy involved, start fast, finish fast, and try to not rest before finishing one round. Repeat that 5 times.

*Super Beginner Barbara

3 rounds of

10 Ring Rows

20 Knee Push Ups

30 AbMat Sit Ups

40 Air Squats

3 Min Rest

*Beginner Barbara

5 rounds of

20 Ring Rows

30 Knee Push Ups

40 AbMat Sit Ups

50 Air Squats

3 Min Rest

Cool down

foam roll on your own- 5 minutes