Templum North – CrossFit
Agility and Dynamic Drills (No Measure)
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.
AbMat Situps (150) (Time)
150 AbMat Situps for time
Back Rack Lunge (5×10)
From the rack. 5 down 5 back. Weight is athletes choice.