The Cell Gym CrossFit Superstition – WOD

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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