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

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)