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

Back Squat (6@70% x 4)

Metcon

Metcon (Time)

LIFE

3 Rounds

15 Burpees

20 Ring Rows

25 Air Squats

Metcon (Time)

SPORT

3 Rounds

10 Burpee Box jump 24/20

15 pullups

25 air squats