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

Deadlift

Metcon

A: Metcon (AMRAP – Reps)

In 5:00 see how far you can get in the following progression

1 Deadlift 225/135#

1 Burpee

2 Deadlift

2 Burpee

3 Deadlift

3 Burpee

etc
Rest 3:00 Between A & B

B: Metcon (AMRAP – Reps)

In 5:00 see how far you can get in the following progression

1 Push Press 115/65#

1 Pull Up

2 Push Press

2 Pull-ups

3 Push Press

3 Pull-ups