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8
Sep

Sunday 090918

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

Kettlebell Tune Up 4.0 (No Measure)

10 Mins. for Quality:

20 Double Kettlebell Sumo Deadlift

50′ Goblet Duck Walk

20 Bottoms Up Kettlebell Squats

50′ Weighted Bear Crawl

[Scaling]:

You choose the weight on the KB.

Hold 1 KB Bottoms up or Goblet Squats.

Unweighted Duck Walks

Unweighted Bear Crawls (low hips)

Conditioning

The Ghost (AMRAP – Reps)

6 Rounds of:

1 Min. Max Calorie Row

1 Min. Max Burpees

1 Min. Max Double-Unders

Rest 1 Min.

[Scale 1]:

Double Under attempts if necessary.

[Scale 2]:

Single Unders

“The Ghost” is a workout that CrossFit created for Robert “The Ghost” Guerrero that mimics a 6-round fight – each round being 3 minutes of work and 1 minute of rest. This WOD was first posted on crossfit.com as the workout of the day for Tuesday, June 17, 2014 (140617).


Robert “The Ghost” Guerrero

Recovery

LAX Ball in Calves

2 Mins. per side.

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