The Cell Gym CrossFit Superstition – WOD
Warm-up
Running Warm-up (No Measure)
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
Skills
snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
“Open Test”
AMRAP 20
50 Wallballs 20/14#
50 Double Unders
40 Box Jumps 24/20″
40 Toes to Bar
30 Chest to Bar pull-ups
30 burpees
20 Cleans 145/100#
20 Jerks 145/100#
10 Snatches 145/100#
10 Ring Muscle Ups
*If you don’t make it all the way through don’t worry. Just get as far as you can.
Ask your coach for scale options
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