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