The Ghost
Warm-up
5:00 AMRAP
Row 200 then
10 Push-ups
10 DU or 20 SU
10 Sit-up
Row 200 then
10 Push-ups
10 DU or 20 SU
10 Sit-up
Mobility
:30 Thread the needle
5 each side lying hip rotation
x2
5 each side lying hip rotation
x2
Metcon
The Ghost (6 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
