The Cell Gym CrossFit Superstition – WOD

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Warm-up

40m jog

40m skip

20m toy soldier

20m heel walk

20m lunge and reach

20m inch worm

10 air squats

5 squat jumps

10 ring rows

3 strict pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

In teams of 2, one person working at a time, perform the following:

12 situps (partner 1)

12 KB Sumo deadlift high pull (partner 2)

12 jumping sqauts (partner 1)

6 pullups (partner 2)

200m run (partner 1)

(partner 2 will begin sit-ups when partner 1 completes 200m run)

Challenge

Metcon (Time)

max hang on pull up bar