The Cell Gym CrossFit Superstition – WOD
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
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