The Cell Gym CrossFit Superstition – WOD

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Warm-up

S: 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

AM: Metcon (Distance)

AMRAP 15

5 DB one arm shoulder press 50/30# (5 each arm)

30 Abmat sit-ups

:30 max effort row for distance