The Cell Gym CrossFit Superstition – WOD

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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

Option 1

5k Row (Time)

Max Effort 5k Row
For those who will be competing in the Open Friday.

Option 2

Metcon (Time)

5 rounds

500m row

10 ring dips

10 situps

10 kb swings 55/35

10 box jumps 24/20