The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm-up (No Measure)
1:30 min jump rope
20m skip
10+10 single leg touch
15 air squats
20 lunges
30 hollow body rock
20 supermans
30 sec bar hang
Mobility
10 PVC pullovers
30 sec pigeon stretch ea. Leg
Skill practice: Toes to Bar
30 sec bar hang
10 hanging knee raises
5 strict toes to bar
10 kipping swings
Metcon
Metcon (Time)
On a running clock every 3:00 for 21 min
Complete:
400m run
12 toes to bar
For 7 rounds. Score is slowest round.
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