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

Front Squat

Metcon

Metcon (9 Rounds for weight)

Front Squat 3-3-3-3-2-2-2-1-1

Box Jumps 2-1-2-1-2-1-2-1-2
These front squats should be heavy. Alternate on the box jumps between two heights. sets of two should be lower height than the sets of one rep