The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Skills

Split jerk with PVC

Metcon

A: Metcon (AMRAP – Rounds)

EMOM 10

15 KB Swings 55/35#

B: Metcon (No Measure)

3K recovery row

This should be at a nice slow steady state pace