The Cell Gym CrossFit Superstition – WOD

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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