The Ghost

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

Rope Jumps

1 Double Under + 3 Rope Jumps

1 Double Under + 2 Rope Jumps

1 Double Under + 1 Rope Jump

Double/Triple Under Practice

Warm-up (No Measure)

10 Inch Worms

4 min Row

5 Burpees over the Rower

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