Joe
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD (33 total minutes)
Ghost Ride
6 rounds of
1 minute Calorie bike
1 minute Burpees
1 minute row
3 minutes rest between rounds.
*Try for as many reps as possible of each exercise, not just total score. Record separate totals of calories biked and rowed as well as burpee reps.
Post WOD
Banded hip distraction. 2 minutes on each side.
CFS Brief:
New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
Ghost Ride: Total – 248 | Bike: 96 | Burpees: 96 | Row: 56
(I think I wrote 258 on the board – my early-morning math can be unreliable) Wanted to keep my rounds as consistent as possible:
Bike: 16,16,16,16,16,16
Burpees: 16,16,16,16,16,16
Row: 10,9,9,9,9,10
Mission accomplished. This was actually a really fun workout even though it had a bike component. I’m doing my best to make friends with the bike 🙂 Thanks Frozen!!
Ghost Rider
201 / 60 / 90 = 351
I’ll trade you bike and rower for some burpees 🙂