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
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