The Cell Gym CrossFit Superstition – WOD

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Warm-up

Grab a medball and a partner:

10 wall ball pass

10 chest pass

10 right pass

10 left pass

10 granny pass

Gymnastics

3 Rounds (not for time)

30 sec handstand hold (scale with plate overhead)

10 toes to bar (on the floor)

Metcon

Baseline – The Cell (Time)

500M Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups
Perform baseline then rest 4 min. Perform baseline again. Record best time.

Cool Down

World’s greatest stretch

roll quads