The Cell Gym CrossFit Superstition – WOD

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Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Metcon

Metcon (Time)

The Cell “1776” Wod

For time:

Complete in any order

100 burpees

Row 610m

Run 400m

76 double unders

76 russian kb swings 55/35

76 Romanian deadlifts 55/35

17 ring dips

76 ring rows

76 sit-ups

76 air squats

17 toes to bar

17 pull-ups

76 wall balls 20/14

76 walking lunges