The Cell Gym CrossFit Superstition – WOD
CrossFit
Warm-up (No Measure)
Warm Up:
As a couple complete
1K Row
14 Med Ball tosses (7 each side)
14 Sit Ups each (You may hold feet)
14 Push Ups
14 Squats
Wendler
Deadlift (75% x 5)
Deadlift (85% x 3)
Deadlift (95% x 1+)
Metcon
A: Metcon (AMRAP – Rounds and Reps)
As a couple complete the following in a relay fashion:
AMRAP 10Min
10 box jumps 24/20″
200M Run
Partner A jumps while partner B runs and then switch. 1 round = both partners complete run and box jumps
B: Metcon (AMRAP – Rounds and Reps)
As a couple
AMRAP in 8min
Row for calories
KB Swings 55/35#
One person rows while the other KB swings. Rotate every 2 minutes. Total score will be Reps + Calories
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