The Cell Gym CrossFit Superstition – WOD
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
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