Ghost (G)

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5 Foam Roll

300 meter row

20-30 Single unders

Two feet , Left , Right

2 min Double Under practice

10 Alternating Bird Dogs (5 each side)

10 Alternating Leg Lock Bridge hold 5 count ( 5 each side)

1 Round

4 Sampson

4 Walkouts (with two push ups)

10 slow controlled air squats

2 Rounds

4 hip taps

4 kipping swings

2 pull ups with 3 second eccentric lowering.

Pull up Strength (5, 5, 5, 5, 5. )

Build to a max weighted pull up if possible.

do first set unweighted.
Try to build from last week. If you can’t do pull ups get with a coach for 5×5 modification.

Score Max Weight used in comments

Ghost (AMRAP – Reps)

6 Rounds:

1:00 Calorie Row

1:00 Burpees

1:00 Double Unders

1:00 Rest

*Score Total Reps
Last Done on 4/12/2021

Cashout (No Measure)

2 Rounds:

Use Breathing Technique (inhale 0:03, hold 0:01, exhale 0:05, hold 0:03) While doing:

1:00 Wrist Stretch

1:00 Pigeon Hold

1:00 Frog

1:00 plank

Posted in WOD