Warmup:
2 Min Row
10 Back Roll to V-Sit
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
5 Min of Double Under Practice
WOD:
“The Ghost”
6 rounds of:
1 minute of Rowing* (for Cals)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
Score=total reps+cals
*If no rower, Sumo Deadlift high Pulls (95/65) 1 rep per cal
Compare score to 20150703
Video courtesy of CrossFit HQ. This 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:
DU – NO SCALE. You read that right, no DU scale. If you do not have DUs, then this will give you six 1-minute practice sessions. I bet you you’ll get your first DU today!
If doing SDHP, bar weight -> 75/55 -> as needed
