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

Weightlifting

Front Squats

5 sets of 3 reps getting heavier

Weighted Pullups

5 sets of 3 reps (getting heavier or staying heavy)

Metcon

Metcon (5 Rounds for time)

Rowing sprints

5 rounds

1:00 row

1:00 rest