The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Strength

Bench Press (4@80% x 4)

Metcon

Metcon (Time)

LIFE

12.10.8.6.4.2

Dips

Deadlift 135/75

Burpees

Banded pull ups

Metcon (Time)

SPORT

12.10.8.6.4.2

Dips

Deadlift 225/155

Burpees

Pullups