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
Cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 Front Rack walking lunges (5 each side) 95/65#
5 Over bar burpees
5 Toes to Bar
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