The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Weightlifting

Shoulder Press

5.3.2.2.2.2.2

Getting heavier

Metcon

Metcon (3 Rounds for reps)

Tabata (8 rounds of 20 sec of work, 10 sec of rest) score is least amount of reps for the movement, rest 90 sec before next new movement

KB swings 70/55

Sit-ups

Ring rows