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

Skills

KB Clean & Jerk

Metcon

Metcon (Time)

5 Rounds For Time:

15 KB Swings 53/35#

10 KB walking Lunges (10 each Leg) 53/35#

10 1 arm KB clean & Jerk (each arm) 53/35#

40 Double Unders (if you’ve been at the cell more than 3 months it is 5x for singles) if not 3x singles