The Cell Gym CrossFit Superstition – WOD
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
Strength
Weighted Pull-ups (2.2.2.2)
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
15 min AMRAP
60 single unders
15 hang power cleans 95/55
60 single unders
15 hanging knee raises
Metcon (AMRAP – Rounds and Reps)
SPORT
15 min AMRAP
30 double unders
15 power cleans 115/80
30 double unders
10 toes to bar
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