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

Skills

Front squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

9 front squats 135/75#

6 burpees

21 sit ups