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
Weightlifting
Deadlift (3.3.3.3.3)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
25 ft. walking lunges with plate overhead 45/25#
8 burpees
25 ft. walking lunges with plate
8 pull-ups
(walking lunges counts as 1 rep)
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