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

Metcon

Metcon (Calories)

RX+

“Fifth Wheel”

AMRAP 5

7 Rounds of “The Chief” (115/80)

Max Calorie Row

rest 5 minutes

AMRAP 5

6 Rounds of “The Chief” (135/95)

Max Calorie Row

rest 5 minutes

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie Row

**1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Score = Combined calories of all three AMRAPs.

RX

“Fifth Wheel”

AMRAP 5

7 Rounds of “The Chief” (95/65)

Max Calorie Row

rest 5 minutes

AMRAP 5

6 Rounds of “The Chief” (115/80)

Max Calorie Row

rest 5 minutes

AMRAP 5:

5 Rounds of “The Chief” (135/95)

Max Calorie Row

**1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Score = Combined calories of all three AMRAPs.