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

Skills

Front squat

Metcon

Front Squat (1-1-1-1-1-1-1-1-1-1)

Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Challenge

Pick the row or the run

2k row (Time)

2000 meters

1-Mile Run (Time)

Max Effort 1-Mile Run