The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Skills

Power Snatch

Metcon

Power Hour (Time)

20 KB swings 55/35#

30 Power Snatch 45/75#

40 Box jumps 20″

50 Push-Ups

60 Lunge Steps

70 Sit-ups

80 wall balls 20/12#

* must complete a rope climb between each movement. Workout ends with a rope climb.