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

Weightlifting

Front Squat (5@75%, 1@80%, 5@75%, 1@85%, 5@75%, 1@90%)

Metcon

Metcon (Time)

For Time

1 round kelly

{run 400m, 30 box jumps, 30 wall balls 20/14}

1 round helen

{run 400m, 21 KB swings 55/35, 12 pull-ups}

1 round Kelly

{run 400m, 30 box jumps, 30 wall balls 20/14}