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

Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock complete the following.

10 min to establish a 1 RM bench press

At the 10 min mark complete 1k row (750m for girls) and as many over rower burpees as you can until the 15 min mark

At the 15 min mark complete complete a round of 5 pull-ups 15 air squats every minute until the 25 min mark.
Score is number of burpees plus rounds completed from 15-25 min mark

Bench Press