The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing 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

5 Chin ups

5 pull ups

10 Hollow Rock

Metcon

Metcon (Time)

800m run buy in.

Then:

Metcon

Metcon (AMRAP – Rounds)

20 min EMOM

even 5 bench @ 75% of 1RM

odd 20 wall balls 20/14#

Metcon

Metcon (Time)

Then:

800m run cash out.