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

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