The Cell Gym CrossFit Superstition – WOD
Warm-up
Run 200m
20m skip
20m high knees
20m bum kickers
20m carioca
20m broad jump
40m slide
20m reverse lunges
20m bear crawl
20m elbow to ankle
20 situps
20 hollow body rock
20 toes to bar on ground
10 pvc pullovers
Metcon
Metcon (Time)
10 min EMOM
Every minute perform:
15 unbroken wall balls 20/14, 10’/9′
*RX standard will be hips past parallel, reaching target, and unbroken wall ball.
** Score will be time it takes to do last set of wallballs
Metcon
Metcon (Distance)
10 x 30 sec Row, followed by 30 sec rest
* Score will be shortest distance rowed in one interval
Cool Down
1 min couch stretch each leg
1 min foam roll each quad
Recent Comments