The Cell Gym CrossFit Superstition – WOD
Warm-up
Running Warm-up (No Measure)
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
Skills
Kettlebell swing
Metcon
Metcon (Time)
For Time:
Partner 1 performs 50 KB swings while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing
Partner 1 performs 50 Wall Balls 20/12# while Partner 2 holds a 45lb/25lb plate overhead. Switch.If overhead position is broken perform 5 burpees each before continuing
Partner 1 performs 50 Situps while Partner 2 holds the bottom of a Squat. Switch. If squat position is broken perform 5 burpees each before continuing
Partner 1 performs a run to the building and back, while Partner 2 holds a plank. Then swap for 2 runs each. If plank is broken, perform 5 burpees each when runner gets back before continuing.
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