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

OHS

Metcon

A: Metcon (4 Rounds for weight)

Back Squat

1 x 8 @ 65%

1 x 8 @ 70%

1 x 6 @ 80%

1 x 6 @ 85%

B: Metcon (4 Rounds for weight)

Overhead Squat

1 x 5 @ 60%

1 x 5 @ 65%

1 x 5 @ 70%

1 x 5 @ 85%