The Cell Gym CrossFit Superstition – WOD
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
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