The Cell Gym CrossFit Superstition – WOD

Warm-up

Warm-up (No Measure)

Row 500 meters

20m walking lunges

20m bear crawl

20m broad jump

5 down dog/up dog

10 air squats

stretch

Weightlifting

Weighted Pullups

4 sets of 4 reps

-(try to increase weight from last week)

complete a 25 sec bar hang in-between each set

Skills

Medball Clean

Metcon

Metcon (Time)

For Time:

12-10-8-6-4-2-4-6-8-10-12

medball cleans 20/14#

kb swings 55/35#

pushups