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

Metcon

Metcon (AMRAP – Reps)

Tabata Barbell

Tabata deadlift, 185 lb.

Tabata hang power clean, 135 lb.

Tabata front squat, 85 lb.

Tabata push press, 65 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments.