The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Skills

Front rack position

Metcon

Metcon (AMRAP – Rounds)

AMRAP 15

8 front rack lunge steps 95/65#

12 Push-ups

16 Sit-Ups