The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Strength

Front Squat (8@50%, 6@60%, 4@70%x2)

Metcon

Metcon (Time)

LIFE

10.9.8.7.6.5.4.3.2.1

DB Power Clean 50/30#

Air squats

Dips on box

Metcon (Time)

SPORT

10.9.8.7.6.5.4.3.2.1

BB Power Clean 95/65

Air Squats

Stationary Dips