The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Skills

Good Mornings

Metcon

Metcon (AMRAP – Rounds)

AMRAP 21:00

500M Row

12 one arm KB C&J 55/35/25

12 T2B

12 Goblet Squats 55/35/25