The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Metcon

Metcon (Time)

For Time:

400m Run

30 box jump 24″/20″

15 hand release pushups

200m run

15 ring rows

30 deadlift 155/95

200m run

30 kb swings 55/35

15 dips

200m run

15 pullups

30 situps

400m run