The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Metcon

A: Metcon (Weight)

7 Rounds

10 Bench Press

5 Weighted Pull-ups
You should pick a weight that you can do 10 reps for all 7 rounds on bench. Make it as heavy as you can. If you do not keep the same weight for all 7 sets you do not RX. Same thing on the weighted pull-ups. These are dead hang pull-ups. If you can not use weight that is okay too as long as you do dead hang pull-ups

B: 1000m Row (Time)

Max Effort 1000m Row