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

Overhead Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Squat Ladder

Using a 45# barbel

1 Squat the 1st Min, 2 Squats the 2nd Min.. Unitil you can longer complete the required work in the minute alotted.

R1 – 10 Overhead Squats

R11 – 20 Front Squats

R21+ Back Squats