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

Handstand walk

Metcon

Metcon (Time)

3 rounds for time of:

25 straight leg sit-ups (if you want to make them more challenging sub with Janda sit-ups using a band)

50-foot handstand walk (sub with 50 shoulder taps)

50-foot overhead walking lunge, 155 /95#
https://breakingmuscle.com/learn/save-your-spine-and-forget-the-ghd-enter-the-janda-sit-up