The Cell Gym CrossFit Superstition – WOD

Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Strength

Shoulder Press (5×3)

Metcon

Metcon (Time)

For Time:

3 Rounds of:

7 Deadlifts 225/135#

14 Wallballs 20/14#

400M Run

And then

3 Rounds

14 deadlifts 185/95#

7 Wallballs 20/14#

50 Double unders