Warm Up:
1 set
:30 jumping jacks
3 inchworms
15 knee push-ups
1 set
:30 single-unders
3 inchworms with 2 hip taps
10 hand-release push-ups
1 set
:30 fast single-unders
3 extended inchworms with 2 hip taps
5 dive bombers
Skill Work:
EMOM 6:
Minute 1 = :15-:30 hollow hold
Min. 2. = :30 handstand walk
BENCHMARK WOD: THE GHOST
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
Rest 1:00
Intermediate:
Same as Rx
Beginner:
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 single-unders
Rest 1:00
Movement scaling options:
Row: sub with a bike, ski, or run
Burpee: step down/step up burpee, up-downs
Double-Under: attempts, single-unders
Alternate Workout:
6 rounds for reps:
1:00 sumo deadlift high pull (45/35 lb)
1:00 burpees
1:00 double-unders
Rest 1:00
Cool down:
Accumulate:
1:00 foam-rolling upper and lower back