The Cell Gym CrossFit Superstition – WOD
Warm-up
40m jog
40m skip
20m heel walk
40m backward skip
20m lunge and twist
20m inchworm
20m lunge, lunge flip
10 ring rows
3 strict pullups or weighted pull-ups
10 pvc pullovers
partner hang stretch
Gymnastics
3 Rounds (not for time)
3 wall walks
25 hollow body rock
30 sec plank
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
30 kettlebell swings (russian)
6 pistol squats
10 pushups
Cool Down
400 m run
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