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
Weightlifting
Bench and Dips
Bench
4 sets of 3 reps @ 80-90%
Dips
4 sets of 6 reps
(perform dips after each set of bench)
Metcon
Metcon (AMRAP – Rounds)
20 min EMOM
Odd: 6 HSPU
Even: 5 Power Cleans 115/75
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