The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Skills

Kettle bell swing

Metcon

Metcon (Time)

In teams of 3 for time and total reps. One person works at a station at a time. You rotate when the runner returns.

4 Rounds for time:

Kettle bell swings 55/35#

Push-ups

400M run

Metcon (AMRAP – Reps)

Record total team reps here.