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

Weightlifting

Floor Press (3 x 3)

Metcon

Metcon (Time)

50-40-30-20-10 reps for time of:

Wall-ball shots, 20/14#

Box jumps, 24/20″

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