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

Deadlift (75% x 5)

Deadlift (85% x 3)

Deadlift (95% x 1+)

Metcon

Metcon (AMRAP – Rounds)

AMRAP 15:00

10 alternating One arm DB overhead squats 30/15#

15 Cal Row

20 ab mat sit-ups