Thursday 6/26/2014 CrossFit Workout of the day
Warm up
Banded Shoulder traction stretches
3 sets
5 Scorpion stretches
5 Spider-Man stretches
30 Sec plank
15 Sit ups
15 Supermans
Strength/Skill
For quality
15-12-9-6-3
Ring Push ups
strict pull ups
Scale options
Push ups (weighted)
Inverted Ring Rows
Training
Main site WOD
“The GHOST”
6 rounds
1 Min Max Cal Row
1 Min Max Burpees
1 Min Max Double Unders
1 Min Rest
Try for as many reps as possible of EACH exercise, not just total score.
Post separate totals of Cals, Burpees, DU reps
Scale options:
Scale DU with singles
2014 06 25
I am sooo excited!! Just got my new jump rope and i cannot wait to use it!!!! :):):):)
HAHA #jumpropeaddiction
Sweet, looks like a real killer.
nice wod. not sure if it was good or bad to do burpees right next to Ulf
It’s always good to do burpees next to me..;-)
267 reps rx. Did anyone else keep track?
my abs. from 360.