The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Skills

Rope Climb

Metcon

Metcon (Time)

20 KB swings 55/35#

30 Power Snatch 45/75#

40 Box jumps 20″

50 Push-Ups

60 Lunge Steps

70 Sit-ups

80 wall balls 20/12#

* must complete a rope climb between each movement. Workout ends with a rope climb.