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

Metcon

OPT REPEATABILITY TEST (3 Rounds for time)

3rds for time (100% effort each round)

250m Row

10 KB Swings (70/53lbs)

10 Burpees

10 KB Swings

10 Burpees

10 KB Swings

250m Row

Rest 12 minutes..YES 12 minutes!!

Complete Round 2. Rest 12 minutes. Complete Round 3

**Record your times for each round.

The goal is to test your fitness level by testing your ability to recover. After going all out on round one, you rest twelve minutes, do it again, and then again in another twelve. How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state.