The Cell Gym CrossFit Superstition – WOD

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

In teams of 2 for time:

150 Wallballs 20/14#

* one person works at a time. Each time you break on wall balls you must switch and row 100m. Next partner may start their Wallballs and doesn’t have to wait for partner to finish row.

* each team gets one ball and one rower.