The Cell Gym CrossFit Superstition – WOD

Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Metcon

Metcon (AMRAP – Reps)

21min

Teams of 2

1min work 30 sec rest/transisition

* Tire flip back and forth

* 2 man wall balls 20/14#

* Partner push-up handclap

* Assault bike – max calories in 1 min (each person on a bike)

* HSPU (one person works at a time)

* Sit-ups hand clap

* Max calorie row (each person has a rower)

*Score is total reps+ calories