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 (Weight)

30 min EMOM

1- 20 Russian Twists 20/14

2- 10+10 SA KB Swing + 5 KB Headcutters 55/35

3-6 Push Jerks 50-75%