1/23 WOD – GHOST

CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

400m run or 500m Row

20 Air squats

10 Spealler stretches

Coach-led warm up

Strength

Back Squat (10 mins to work up to new PR)

WOD

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.

Post WOD

5 minutes:

Crossover Symmetry Recovery phase

Additional post-wod stretches