The Cell Gym CrossFit Superstition – WOD

Warm-up

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

Skills

Push Press

Metcon

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 15 minutes of:

250-meter row

10 push presses 155/75#

20 medball sit-ups 20/12#