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

Metcon

Metcon (10 Rounds for reps)

Level 1

Choose any 10. Must pass with 80% rate

1. Push-Ups

M – 40

W – 40 (Knees)

CONSECUTIVE

2. Sit-ups

65 in 2 minutes

3. Squats

80 in 2 min

4. Burpees

20 in 1 min

5. Hand Stand

Hold 70 Seconds

6. Thrusters

M – 15 X 75#

W – 15 x 55#

7. Wall Balls

M – 15 x 20#

W – 15 x 14#

8. Push Press

M – 15 x 75#

W – 15 x 55#

9. Jump Rope

500 in a row

or

15 double unders

10. Box Jumps

20 consecutive at 20″

11. 400 Meter Run

M – 1:45

W – 1:55
Put which ones you completed and whether you passed or failed