The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Weightlifting

3 sets of 20 dumbell walking lunges (getting heavier)

Metcon

Metcon (AMRAP – Reps)

5 Min Amrap

20 Double Unders

8 Pullups

Rest 60 Sec

5 Min Amrap

5 DB Manmakers

10 Box Jumps

Rest 60 Sec

5 Min Amrap

5 Pushups

10 airsqauts

(Score is Total reps from all AMRAPs)