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


You choose the weight on the KB.

Hold 1 KB Bottoms up or Goblet Squats.

Unweighted Duck Walks

Unweighted Bear Crawls (low hips)


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 as the workout of the day for Tuesday, June 17, 2014 (140617).

Robert “The Ghost” Guerrero


LAX Ball in Calves

2 Mins. per side.

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