The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Strength

Bench Press (Establish a 20 rep max bench)

Metcon

Metcon (Time)

4 Rounds for time of:

10 Back Squats 205/115#

5 HSPU

500M Row

Cool Down

Metcon (No Measure)

200M Jog

foam roll / smash