The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Wendler

Deadlift (40% x 5)

Deadlift (50% x 5)

Deadlift (60% x 5)

Metcon

Metcon (AMRAP – Rounds)

EMOM 10min

5 Pull-ups

10 Wallballs 20/14#

Challenge

Metcon (No Measure)

After Class:

Strict toes to bar negatives

get a friend to spot you if needed, but get some solid time under tension

5 sets of 5 second decents