CrossFit – Fri, Feb 9
Warm up – Friday (AMRAP – Reps)
8:00 AMRAP
30-Second Row with Legs Only
30-Second Row with Arms Only
30-Second Jump Rope
5 Up Downs + Seal Pose
Ghost (3 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.
Ghost (3 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.
Accessory (AMRAP – Reps)
Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 1 min between rounds-