CrossFit Ambush – CrossFit
3 activation exercises to prep for thrusters, pull-ups and snatches
Warm-up (No Measure)
6 min amrap
150 meter ski-erg
5 barbell thrusters
5 barbell squat snatches
5 SQUAT CLEAN THRUSTER
5 BAR MUSCLE UP
5 SQUAT SNATCH
5 BURPEE PULL UP
Opposing minutes and no rest in between emoms.
RX means you did the prescribed weight and prescribed skill movements at the above rep count.
If you’re scaling weight and movement then you’re doing 7/7 rep count
If you don’t have bar muscle ups, then burpee c2b. If you don’t have that, then just burpee pull-up for both.
Also, use a blue go mat for ALL forms of burpees at the rig
5 min on spin bike
– foam roll and mash upper back