The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Wendler

Back Squat (40% x 5)

Back Squat (50% x 5)

Back Squat (60% x 5)

Metcon

A: Metcon (Time)

3 Rounds for Time:

500M Row

11 HSPU
3 Min Rest Between A and B

Metcon (Time)

3 Rounds for time:

50 Double Unders

11 Hand release burpees