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

Wendler

Back Squat (70% X 3)

Back Squat (80% X 3)

Back Squat (90% X 3+)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:00

10 Front Rack Walking Lunges 95/45#

20 KB Swings 55/35#

30 Butterfly SIt-Ups