The Cell Gym CrossFit Superstition – WOD

Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Weightlifting

Weighted Pullups

6 sets of 3 reps, getting heavier

Inbetween each set, perform;

20 sec bar hang

Metcon

Metcon (Time)

7 rounds

30 double unders

10 pistol squats

20m broad jump (whiteboard to treadmills)