The Ghost

The Ghost

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee Hugs

Toy Soldiers

Duck Walk

Side Lunge

Walking Samson



3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

:45/side Ankle Stretch

:45/side Chest Stretch

Skill Work


establish row technique + 30 second row

Double Unders

:15 Seconds Single Unders

:15 Seconds Double Taps*

:15 Seconds Double Under Practice

Metcon (6 Rounds for reps)

6 Rounds:

1:00 Calorie Row

1:00 Burpees

1:00 Double Unders

1:00 Rest


For Time:

Power Clean

50 Repetitions (155/105)

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