The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Skills

Coaches choice

Metcon (4 Rounds for reps)

Four sets of:

Against a 5-minute running clock, complete:

500 Meter Row

400 Meter Run

Push-Ups x Max Reps

Rest 4 minutes between sets
Score is you pushups each round