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

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