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
Strength
Shoulder Press (15 min to establish 1RM Then)
Metcon (3 Rounds for time)
1,000M Row Rest 3 Min
500M Row Rest 2:30
250 Row
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