The Cell Gym CrossFit Superstition – WOD

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Warm-up

3:00 jump rope

5 lay down to sprint

10 air squats, hold bottom position 3 sec

10 pushups, hold top position 3 sec

10 scorpion stretch

3x30sec handstand hold; scale with plate overhead

10 single leg touch with jump

Skills

Kipping:

*Hollow rock to superman

*PVC Kip paying attention to keeping your body in position from hollow rock to superman

*Kipping from the bar

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
You may rest up to 3 minutes between rounds. Pullups should be completed immediately after bench reps are completed.

Cool Down

Stretch biceps and chest