The Cell Gym CrossFit Superstition – WOD

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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

Skills

Squat

Metcon

A: Metcon (8 Rounds for reps)

Tabata squats holding a plate 45/25#

Weighted Dips (3-3-3-3 )

Post heaviest set of 3 and the other sets in the comments

Cool Down

Strict muscle up transition practice