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Components

The Ghost

SATURDAY 7.30.16

Warm-up

500M Row
Group Stretch

CORE

3 Rounds:
15 Reverse V-Ups
15 weighted sit-ups or 10 GHD's
30 Russian Twist

The Ghost (AMRAP - Rounds)

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, July 30, 2016

Leaderboard

Men's The Ghost
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Women's The Ghost
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Male Clients

Brian
Hulsey

8:00 AM CrossFit

220 Rounds

6 rounds, 220 reps

Female Clients