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The Ghost

26
Mar

The Ghost

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

1 min Double Under Practice

Rowing warmup #3 (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Metcon

The Ghost (AMRAP – Reps)

6 Rounds for Reps

H – 1 min Row for cals

1 min Burpees

1 min Rope Jumps

1 min Rest

F – 1 min Row for Cals

1 min Burpees

1 min Double Unders

1 min Rest

Rx/P – 1 min Row for Cals

1 min OTR Burpees

1 min Double Unders

1 min Rest