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

Metcon

Metcon (Time)

“12 Days of Christmas”

Just like the Christmas carol you complete the next movement and repeat all of the previous movements.

1 Handstand

2 Box Jumps 30″/24″

3 Dumbbell Squat Clean (Heavy)

4 KB Swings 55/35#

5 Push-ups

6 Double Unders

7 Deadlifts 185/95#

8 Russian Lunges

9 Toes to Bar

10 Hand release push ups

11 Burpees

12 Man Makers