The Cell Gym CrossFit Superstition – WOD
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
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