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

Pull-ups

(Kipping swing

Butterfly

Etc ) work on whatever you are trying to get better at.

Metcon

Rest 7min between A and B

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

3 HSPU

3 Burpees