CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit


PVC Passthroughs

2:00 Jump Rope Practice

Burpee/Row Prep:

Ankle Mobility against Post 90s/side

Banded Hamstring Mobility 90s/side

20 Alternating Groiners

10 Primal Pull Throughs

20 Reverse Step Lunges

10 Pushups w/3s Pause at top


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.
For larger classes, maintain the order of the WOD and just delay start a second wave by TWO minutes. So that P2 starts when P1 is on double unders. This will allow time to reset rowers and get on/off without waiting on P1.


Pallof Presses with thin band

6 Rounds

15s Right

5s Rest

15s Left

5s Rest