The Cell Gym CrossFit Superstition – WOD
Warm Up 12.22.15 (No Measure)
20M single leg floor touch
20M Elbow to ankle
20M Bum Kickers
10 down dog/ Up dog
10 Sit Ups
10 Kipping Swings
Metcon (AMRAP – Rounds and Reps)
With a running clock complete the following.
10 min to establish a 1 RM bench press
At the 10 min mark complete 1k row (750m for girls) and as many over rower burpees as you can until the 15 min mark
At the 15 min mark complete complete a round of 5 pull-ups 15 air squats every minute until the 25 min mark.
Score is number of burpees plus rounds completed from 15-25 min mark