The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Strength

Push Press (3-3-3-3-3)

For Load

Metcon

Metcon (Time)

For time:

Row 250 meters

30 Dumbbell hang power cleans, 50/25#

Row 500 meters

20 Dumbbell hang power cleans, 50/25#

Row 1000 meters 10

Dumbbell hang power cleans, 50/25#

Challenge

Spend 10 min working mobility