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

Metcon

Metcon (Time)

In 10 minutes build to a heavy 3 rep Deadlift

* Accumulate 10 – 15 seated box jumps during the 10 minutes

Rest 5 minutes

Then, 3 Rounds for time of:

20 Deadlifts, 185#(125#)

20 Box jump overs, 24″(20″)