The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

400m Run

20m Toy Soldier

20m lunge

20m High knee

20m Skip

10 Star pushups

30 Hollow Body Rock

Then:

Tempo Pullups 3×5 reps

-31X1 (explode up, hold for 1 second, descend for 3 seconds, hold for 1)

Skills

Rope Climb

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Thrusters RX 65/45 RX+ 95/65

5 Toes to Bar

1 Rope Climb