The Cell Gym CrossFit Superstition – WOD

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Warm-up

20m heel walk

20m toe walk

40m Jog

40m Skip

20m lunge and twist

20m backward skip

40m jog and sprint

20m broad jump

20m bear crawl

10 air squat

5 inch worm

5 scorpion stretch each side

6×30 sec side plank hold

Weightlifting

Deadlift (5@65%, 4@75%, 3@85%, 3@85%, 3@85%, 1@90%)

Metcon

Metcon (Time)

3 Rounds

21 dumbbell thrusters RX+ 50/30# RX30/20

400m run

Cool Down

world’s greatest stretch 10 each side