The Cell Gym CrossFit Superstition – WOD
Warm-up
Row slow, medium, fast (No Measure)
Warm Up:
Row
15 pulls slow
10 pulls medium
5 pulls hard
5 pulls slow
10 pulls medium
15 pulls hard
15 pulls slow
10 pulls medium
5 pulls hard
2 rounds
5 Pull-ups
10 Push-ups
15 squats
1 min couch stretch each side
Strength
Shoulder Press (5.3.2.2.2.2)
complete the 4 sets of 2 reps with only 45 sec rest inbetween.
Metcon
“Double Power” (Time)
5 rounds for time
30 double unders
12 alternating pistol squats
8 Hang Power Clean 95/65
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