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

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