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

Strength

Seated Floor Press (5-5-5-3-3)

Metcon

Metcon (Time)

4 Rounds for time:

400M Run

21 butterfly sit-ups

15 KB Swings 55/35#

9 one arm KB overhead squats (right arm rounds 1 and 3, left arm rounds 2 and 4)