The Cell Gym CrossFit Superstition – WOD

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Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing gluten kickback

10 supermans

stretch

Metcon

Metcon (Time)

Teams of Two complete for time:

1K Row

50 Box Jumps 24/20

50 Pullups

50 Pushups

400m Run (must run together)

40 Deadlifts 185/155

40 Box jumps 24/20

40 Med-ball setups 20/14

100 Double Unders

30 Wall Balls 20/14

30 Toes to Bar

30 Air Squats