The Cell Gym CrossFit Superstition – WOD
Warm-up
Row slow, medium, fast (No Measure)
Warm Up:
Row
15 pulls slow
10 pulls medium
5 pulls hard
5 pulls slow
10 pulls medium
15 pulls hard
15 pulls slow
10 pulls medium
5 pulls hard
2 rounds
5 Pull-ups
10 Push-ups
15 squats
1 min couch stretch each side
Metcon
Metcon (AMRAP – Reps)
Max Double unders in 5 min
Metcon
Metcon (Time)
For Time
24.21.18.15.12.9.6.3
KB Swings 55/35
pushups
situps
Cool Down
400m Run
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