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

Strength

front squat

5@50%

5@60%

5@70%

3@80%

3×2@90%

Metcon

Metcon (Time)

5 Rounds for time:

10 Hang Dumbbell Cleans 50/30#

250M Row