The Cell Gym CrossFit Superstition – WOD

Warm-up

Cell Warm Up (No Measure)

400M Run (200 Skip / 200 run)

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Skills

Metcon

A: Metcon (Weight)

Three sets of:

Tempo Bench Press x 6 reps @ 21X1

(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)

B: Metcon (Time)

For time:

30-20-10

Back squat (155/115 lbs)

9-7-5

Bar Muscle-Ups