October 18, 2022

Posted By: Christi

“The Ghost”
6 rounds, 1 min per station, for max reps of:
Row Calorie
Double Under
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

An awesome and classic workout that we haven’t done in a while. The goal of the workout is strong and consistent pacing throughout each round for the row, burpee AND doubles. Don’t game the first 2 so you can get a bunch of doubles. The value is in learning how to pace here and seeing how consistent you can keep your reps across all 3. The min rest will be nice but will go quick so consider this workout nearly a 24 min AMRAP with a bit stronger pace due to the built in rest.

Handstand Progression
For quality:
Handstand Hold, 1 min
3x 10 Handstand Shoulder Taps
Hollow Rock, 3x 20 secs

We will be working on some handstand progressions during this cycle once/week so today is a great opportunity for this. You can do the handstand hold freestanding or against a wall. Goal is just to accumulate the time.

Post Work 1-2x:
8 Cat-Cow (slow)
8ea Lying Thoracic Rotation