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

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

Strength

Back Squat (Find 1 RM)

Metcon

Metcon (Time)

“12 Days of Christmas”

Just like the Christmas carol you complete the next movement and repeat all of the previous movements.

1 Handstand

2 Box Jumps 30″/24″

3 Dumbbell Squat Clean (Heavy)

4 KB Swings 55/35#

5 Push-ups

6 Double Unders

7 Deadlifts 185/95#

8 Russian Lunges

9 Toes to Bar

10 Hand release push ups

11 Burpees

12 Man Makers