The Cell Gym CrossFit Superstition – WOD

Happy Friday the 13th!

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Metcon

A: Metcon (Time)

1k Row

1st 500M at a warm up pace

2nd 500M for time

Record average 500M Pace

B: Metcon (Time)

Since it is Rich Froning movie night I thought we would do one of his 5 workouts he did in a particular day.

3 People rotation (1 at each station)

21-18-15-12-9-6-3

T2B

Row for Calories

Wallballs (20/14)