CrossFit Ambush – CrossFit
Partner Row & Skill (No Measure)
partner one rows 150 meters while partner 2 does jumping airsquats, switch and repeat with jumping lunges and assisted pistols off a box or use the rig ( if you don’t have pistols). if you do, then use a band off the rig and focus on getting good depth.
Coach will go over the technique for rowing for calories as well, so you’re prepped for workout to be efficient and sprint.
alternating and you have the option of doing them weighted 35/25 kb
Metcon (AMRAP – Rounds)
30 min amrap
in pairs complete
50/40 cal row
should be all out each time
1 round is both partners completing their calories.
Miranda and Brennan did this wod and her partner completed 7 full rounds and she was shy 12 calories of completing her 7th round.
coach stretches you out
-hamstrings (banded stretch)
-quads (wall stretch)