CrossFit Ambush – CrossFit
Double Under & Grip Strength (No Measure)
10 minutes with a partner
odd minute-20 dubs, (double under attempts)
even minute- pin hold (45 sec)
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
50 double unders
15 ghd sit ups
15 ring dips
Accumulate 3 minute L-sit hold.
1 mile for TIME
Calf stretch – 3 minutes using kb, and lacrosse ball.
upper back- mash with lacrosse ball-3 minutes