The Cell Gym CrossFit Superstition – WOD
Compare with The Cell Gym 03.31.17
Warm-up
Rowing Warm Up (No Measure)
500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
Skills
HSPU
Metcon
Metcon (AMRAP – Rounds)
Met-Con:
EMOM 20
Even: 15 wall balls 20/14#
Odd: 5 HSPU (RX = 1 mat w/ 25# plate on each side or just the ground)
Scale:
Wall balls – less weight first and then height
HSPU if scaling do 7 – 10 reps each round
Recent Comments