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

Skills

Muscle Up Progression

Metcon

Metcon (AMRAP – Reps)

5 Rounds of

Max Reps Body weight deadlift

Rest 3 minutes

Max Reps of Pull Ups (RX+ Ring Muscle Ups)

Rest 3 minutes