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

Weightlifting

Back Squat

Based off 1RM

8@50%

5@60%

3@70%

3@80%

3@90%

8@60%

New Section

Metcon (AMRAP – Rounds and Reps)

12 min amrap

200m run

10 deadlifts 185/115

8 pullups