The Cell Gym CrossFit Superstition – WOD

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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.