The Cell Gym CrossFit Superstition – WOD

Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Strength

Bench Press (3 x 5 @ 70%)

Metcon

Metcon (Time)

7 Rounds

5 Deadlifts 225/135#

10 Wall Balls 20/14#

15 Push-Ups