FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

March 10, 2016

“Ghost”

6 Rounds of:
1 Min of Row (for calories)
1 Min of Burpees
1 Min of Double Unders
1 Min Rest

“Ghost” is a WOD created for six-time world champion boxer Robert “The Ghost” Guerrero that mimics a six-round fight.

CORE STABILITY: accumulate 3 minutes plank hold

*each time you break the hold, complete 20 x abmat sit ups

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