The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

Snatch Balance (3.3.2.2.2)

Getting heavier.

Metcon

Metcon (Time)

LIFE

10 Rounds

10 wallballs 20/12

8 ring pushups @ 45 degree angle

6 hanging knee raises

Metcon (Time)

SPORT

10 rounds

10 wallballs 20/14

8 pushups on floor

6 Toes 2 Bar