The Cell Gym CrossFit Superstition – WOD

Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Skills

Sumo deadlift high pull

Metcon

Metcon (3 Rounds for reps)

3 Rounds for reps:

1 Minute box jumps, 24″(20″)

1 Minute Hang power clean, 95#(65#)

1 Minute lateral jumps (over barbell)

1 Minute sumo deadlift high pull, 95#(65#)

1 Minute calories on rower

1 Minute rest