The Cell Gym CrossFit Superstition – WOD

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Warm-up

500m run

20m skip

20m bear crawl

20m inchworm

20m elbow to ankle

10 pvc pullovers

partner hang stretch

Metcon

Metcon (2 Rounds for weight)

10min EMOM

1 weighted pullup

1 weighted dip

Metcon

Metcon (Time)

5 rounds

200m run

3 muscle ups seated progressions ( RX+ for full Muscle ups, scale with 1 pull-up and 1 dip per muscle up)

6 burpee box jumps 24″/20″

9 wall balls 20/14# 10’/9′

rest 2:00

Cool Down

couch stretch

10 world’s greatest stretch