The Cell Gym CrossFit Superstition – WOD
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
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