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

Back Squats

5 x 3

Tempo – 31X1

*First number is the count on the lowering phase, Second number is the count spent in the bottom, third is the ascending phase of the lift (X means explode), fourth number is how long you should pause at the top of the lift

Back Squat (5 x 3)

Metcon

Metcon (Time)

For Time:

1k Row

30 Ground to Overhead 135/75#