The Cell Gym CrossFit Superstition – WOD
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
Deadlift
Metcon
Metcon (Time)
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses
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