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

Strength

Deadlift (5 x 3)

Quick warm up and then all 5 sets at the same weight. Go heavy

Metcon

3 min rest between A and B

A: Metcon (Time)

21-15-9

Hang power cleans 95/45#

Stationary dips

B: Metcon (Time)

4 Rounds for time

250M Row

15 Push-ups