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