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

 

 

Cool Down:

Calf Stretch – 2 Min per leg

 

Scorpion Pose hold (feel stretch in chest) – 1 Min per side