The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

3:00 Jump Rope

repeat the following 2x:

20 Side lunges

10+10 Glute kickbacks

10+10 Bird Dog

10 Hollow body Rock

10 Pushups

10 air squats-down slow 3 ct. up 1 ct.

Scorpion stretch

Skills

Power Clean Warm Up

Metcon

Metcon (Time)

7 Rounds

10 Power Cleans 95/65

8 Ring Dips

200 m Run