The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

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

Strength

Back Rack Lunge (3 x 5 (each leg for load))

Metcon

Metcon (Time)

50-40-30-20-10

Russian kettlebell swings, 55#(35#)

Ab mat sit ups

Double unders