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
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
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