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

Metcon

Metcon (AMRAP – Rounds)

“Sandy Beach (pronounced Bit$%)”

In Teams of 3:

AMRAP in 20:00 of

400M Sandbag run (all three members run together and you may hand off the bag as often as you like)

45 Sandbag squat cleans

45 Sandbag press

45 Burpee over sandbag