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

Front Squat (4@80%x4)

Metcon

Metcon (Time)

LIFE

1000M Row

50 pushups

40 box jumps 20/12

30 ring rows

20 SA DB Snatch 30/20

10 Deadlifts 185/125

1000m row

Metcon (Time)

SPORT

1000m Row

50 Pushups

40 Box Jumps 24/20

30 Pullups

20 SA DB Snatch 50/30

10 Deadlifts 225/185

1000m Row