The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Strength

Back Squat (3 x 5 with tempo of 22X1 @60% of 1RM)

22X1 equals

2 count dissent

2 count in the bottom

Explode up

1 count at the top

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

9 med ball cleans 20/14#

9 wall balls

9 burpees