The Cell Gym CrossFit Superstition – Best Self Challenge

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Warm-up

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

10 RIng Rows

10 Hollow Rock

Strength

Metcon (No Measure)

1a. 3×15 each arm Single Arm

DB OH press

1b. 3×15- Supine Grip Barbell

Bent Over Row

1c. 3×15- DB Lateral Raise

–

Rest 90 seconds between giant

set

Metcon

Metcon (AMRAP – Reps)

15 min- :30 o n 30 off

1. Wallballs

2. Box Jumps

3. Burpees

Score is total reps