REMINDER: Due to 4th of July Weekend, we will not have a class today to allow our volunteer coaches time to spend with their families…but we will post your warm up and work so you can do it on your own time today

Warm Up:

500M Row

10 candle stick rolls

10 butterfly sit ups

Iron cross x 5 per leg

Scorpion x 5 per leg

Alternating toe touch x 5 per leg

Arm circles x 10 ea direction

S/S/S:

Sumo Deadlift

5×60%

5×65%

5×70%

(% based off of 2RM set 24June)

WOD:

‘The Ghost”

6 rounds of:

 1 minute of Rowing

 1 minute of Burpees

 1 minute of Double-unders

 1 minute Rest

Score=total reps+cals

Video courtesy of CrossFit HQ.  WOD is designed for fighter, Robert Guerrero.  In the vein of Fight Gone Bad, made to mimic a 6 round fight.  Point of the WOD, push hard at EVERY station.

Scaling Options:

Double Unders – Do Single Unders, but cut your total reps of single unders in half for your score, AND do 10 minutes of Double Under practice after the WOD