The Cell Gym CrossFit Superstition – WOD
Warm-up
warm up squat (No Measure)
500 m row
20m skip
20m elbow to ankle
20m bear crawl
20m lunges
10 pvc pullovers
10 overhead squats
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
Skills
Clean
Metcon
Metcon (AMRAP – Reps)
3 rounds for time:
One minute of back squats 135/85#
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of power cleans 135/65#
Rest one minute
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