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
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