The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Strength

Deadlift (65% x 5 )

Deadlift (75% x 5 )

Deadlift (85% x 5+)

Metcon

If you miss during a set you start over on that set.

If you can’t do double unders do 3 x singles

Flight Simulator (Time)

Unbroken Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

You must stop between sets you can not skip singles in between sets.