The Cell Gym CrossFit Superstition – WOD
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
Metcon
Metcon (Time)
For Time:
800m Run
Then:
3 rounds
10 pull-ups
10 box jumps 24/20
10 pushups
Then:
100 Double Unders
Then:
3 Rounds
12 hang Power cleans 115/75
8 Burpees
8 Ring Dips
Then:
1000m Row
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