The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 12.22.15 (No Measure)
500M Row
20M single leg floor touch
20M Elbow to ankle
20M Bum Kickers
10 down dog/ Up dog
10 Sit Ups
10 Squats
10 Kipping Swings
Wendler
Wendler Week #2 – Deadlift
70% X 3
80% X 3
90% X 3+
Deadlift (70% X 3)
Deadlift (80% x 3)
Deadlift (90% x 3+)
Metcon
Metcon (AMRAP – Rounds and Reps)
“Sandy Beach (pronounced Bit$%)”
In Teams of 3:
AMRAP in 20:00 of
400M Sandbag run (all three members run together and you may hand off the bag as often as you like)
45 Sandbag squat cleans
45 Sandbag press
45 Burpee over sandbag
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