Warm Up:
Warmy
1 minute wall sits
20 second rest
20 second handstand hold
20 second rest
25 singe skips…repeat 2 more times
Xfit WOD:
The Ghost – from CrossFit’s main site
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.
Pull Up WOD:
16,11,9,9,9
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