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

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