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