The Cell Gym CrossFit Superstition – WOD

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Warm-up

40m run

40m skip

20m elbow to ankle

20m over the hurdle

20m quad walk

20m inchworm

20m bear crawl

20m lunges

20m broad jump

20m lunge lunge flip

10 single leg touches each leg

10 scorpion stretch ea side

Weightlifting

Back Squat (5@60%, 4@70%, 3@80%, 2@85%, max reps@85%)

Every 4 minutes, for 20 minutes (5 sets)

Metcon

Metcon (Distance)

5 rounds

30 sec row, max distance

30 sec rest

Record shortest distance rowed