The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Wendler

Back squat

40% x 5

50% x 5

60% x 5

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups to 6-in. deficit

20-calorie row

30 single-legged squats, alternating
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https://journal.crossfit.com/article/scaling-the-pistol