Parmesan Garlic
20:00 AMRAP
15/12 Calorie Row
15 Bench Press (115/75)
15 V-Ups

L2: 12/9 Cal, BP 75/55, Alt. V-ups
L1: 9/6 Cal, BP 55/35, Sit-ups

Mayhem Mini-Pump – Glutes
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.


-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.