WEDNESDAY, MAY 22 ND 2019

CrossFit Fannin – CrossFit

Warm-up

Line Drills as a group

1 Rounds of “The Ghost” at 50% effort as a whole class

Ghost (3 Rounds for reps)

6 rounds of:

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.
“The Ghost”

6 Rounds, 1 Minute Per Station of:

Calorie Row

Burpee

Double Unders

Rest 1 Minute

*Perform this like “Flight Gone Bad” by rotating immediately to the next station every min, the clock does not stop or rest between stations. If you need to, stagger your class by 2 minutes! 3 Single Unders = 1 Double Under for scoring today. Score your total number of reps for this workout.

CASH-OUT

Cash Out:

4 Sets:

:30 Hollow Hold

:30 Superman Hold

:30 Rest

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