02/23/2021

Templum North – CrossFit

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Warm-up

Agility and Dynamic Drills (No Measure)

Metcon

The Ghost (AMRAP – Reps)

6 Rounds for Total Reps in 23 minutes

1 minute of Rowing (for calories)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest
Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period.

Metcon

AbMat Situps (150) (Time)

150 AbMat Situps for time

Extra Credit

Back Rack Lunge (5×10)

From the rack. 5 down 5 back. Weight is athletes choice.