CrossFit Ambush – CrossFit
Atomic Annie Warmup (No Measure)
20 cal ski-erg
15 db push press
Double unders and handstand walk- coach goes over dub technique & handstand holds ag the wall, free-standing handstand holds and shoulder taps as well as walking on the hands.
even- 25 dubs
odd- 10 foot handstand walk (scale down in order of difficulty- shoulder taps-10 taps, freestanding handstand hold-accumulate 30 secs, handstand hold ag the wall-30 seconds)
right into 100 foot handstand walk. If you cant walk on your hands yet, work on freestanding handstand hold- accumulate 2 minutes. Accumulate 2 minutes for handstand hold ag the wall.
if you don’t have dubs, do double the amount of reps and do singles.
there is an rtg option which is atomic annie. must ask coaches permission to perform this wod because of the volume and difficulty of the movement
100 meter dball carry on the chest 80/50
then calf stretch with band and kb