The Cell Gym CrossFit Superstition – WOD
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
Metcon
Metcon (Time)
3 Rounds for time: 10 Floor Wipers 95/65#
10 Over bar burpees
20 KB Swings 55/35#
20 Butterfly Sit Ups
Challenge
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
3 attempts to complete max unbroken set
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