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

Skills

Headcutters

https://www.youtube.com/watch?v=tJA07NpN7pM

Metcon

Metcon (Time)

3 Rounds for time:

500M Row

15 Head Cutters 55/35#

400M Run

15 KB Swings 55/35#