The Cell Gym CrossFit Superstition – WOD
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
Strength
Back Squat (15 MIn to establish 1RM)
Metcon
Metcon (Time)
3 Rounds for time of:
200M Run
10 Burpee Pull-Ups
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