The Cell Gym CrossFit Superstition – WOD

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Warm-up

Cell Warm Up (No Measure)

400M Run (200 Skip / 200 run)

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Metcon

Metcon (Time)

Teams of 2 complete the following:

10 rounds for time:

1k Row

20KB Swings 55/35#

10 HSPU

20 Plate Twists 25#

10 Plate Burpees 45/25#
Plate twist are performed sitting in a V and tapping the weight on each side of your body.

http://www.bodybuilding.com/exercises/detail/view/name/plate-twist