The Cell Gym CrossFit Superstition – WOD

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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