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

Metcon (Time)

Running Fatal 40

40 Wallballs 20/14#

Run 200m

40 Hang Cleans 95/65#

Run 200m

40 Pullups

Run 200m

40 Deadlifts 95/65

Run 200m

40 Pushups

Run 200m

40 Box Jumps 24/20″

Run 200m

40 KB Swings 55/35

Run 200m

40 Toes to Bar

Run 200m

40 Air squats

Run 200m

40 Hang Snatches 95/65#

Run 200m

40 Double Unders

Run 200m

40 Situps

Run 200m

40 Burpees

*RX+ 400m run between movements