The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Skills

Push Press

Metcon

Metcon (AMRAP – Reps)

Every minute on the minute, alternatimg x 20:

Minute 1- Push press, 115#(75#)

Minute 2- Dumbbell bear crawl, 30#(20#), every 5′ = 5 reps

Minute 3- Row calories

Minute 4- Rest