Albany CrossFit – Albany CrossFit: WOD – (Be)tter
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.
Double Under attempts if necessary.
“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
LAX Ball in Calves
2 Mins. per side.