The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Skills

Muscle up progression

Metcon

Metcon (Time)

Short Yeti

25 Pull-ups

10 muscle ups (scale with pull up and ring dip)

1 mile run

25 pull-ups

10 muscle ups