The Cell Gym CrossFit Superstition – WOD
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
Push UP
Metcon
3 MIn Rest between A & B
A: Metcon (Time)
21-15-9
Med Ball Clean 20/14#
Hand Release Push-Ups
Pull-Ups
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:00
7 Burpee over Medball
7 KB Swings
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