The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Skills

Overhead Squat

Metcon

Metcon (Time)

1k Row

21 overhead squats 95/55#

500m Row

15 overhead squats 95/55#

250m Row

9 overhead squats 95/55#

Challenge

Metcon (AMRAP – Rounds and Reps)

Max time in a plank in push up position
Enter your score as follows:

Full minutes equal rounds

Seconds equal reps.