The Cell Gym CrossFit Superstition – WOD

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Warm-up

Grab a partner and a wall ball

10 each wall ball pass

10 each chest pass

10 each left pass

10 each right pass

10 each granny pass

35 partner situps

20 partner clapping pushups

Gymnastics

3×8 ring dips tempo-1121

Metcon

Metcon (AMRAP – Reps)

Partner “Nancy”

4 Rounds

400m partner run with medball 20/14#

15 over head squats 95#/65#*

*While partner performs overhead squats, other partner does as many wall balls as possible. Wallballs may only be performed while partner is doing overhead squat, if they rest, wall ball must stop. Score will be total wall balls.

Cool Down

couch stretch

figure 4 stretch