The Cell Gym CrossFit Superstition – WOD
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.
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