The Cell Gym CrossFit Superstition – WOD
Warm-up
warm up squat (No Measure)
500 m row
20m skip
20m elbow to ankle
20m bear crawl
20m lunges
10 pvc pullovers
10 overhead squats
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
Metcon
A: Front Squat (5-5-3-3-3-1-1-1-1-1)
https://journal.crossfit.com/article/cfj-crossfit-wod-170914
B: Metcon (3 Rounds for reps)
3 Four minute roundsof:
With a 4 min clock
Run 400m
As many double unders as possible with remaining time
Rest 1 min between rounds.
Score is # of DU each round
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