The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Metcon

Metcon (Time)

In partners, with only 1 person working at a time, complete the following for time:

50 x burpees

100 x double unders

50 x 20/12# 10ft wallballs

100 x deadlifts at 205/115#

50 x pushups hand release

100 x kettlebell swings with 55/35#

50 x pullups

100 x 20#/15# ballslams (don’t use medballs)

50 x 75/45# squat snatch

100 x ab mat situps

50 x jump overs (partner on hands and knees, the other partner jumps over their back)

210 feet of overhead walking lunges with a 45l / 25# plate (plate cannot touch ground ever! if it does, 400m run as a penalty)