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

Skills

KB Swing

Metcon

Metcon (Time)

3 Rounds for time:

500M Row

15 Head Cutters 53/35#

400M Run

15 American KB Swings 53/35#
https://www.youtube.com/watch?v=tJA07NpN7pM

Challenge

Death by Burpees

Every minute complete one additional burpee from the previous count. e.g. first minute 1 burpee, 2nd minute 2 burpees, etc
Death by burpees

Starting at 7