The Cell Gym CrossFit Superstition – WOD
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
Shoulder Press (2@95% 3x)
Metcon
Metcon (Time)
LIFE
3 Rounds
5 Manmakers 30/20
30 Sec. hollow body hold
10 banded ring dips
Then:
1000m Row
Metcon (Time)
SPORT
3 Rounds
5 Manmakers 50/30
30 hollow body rock
10 ring dips
Then:
1000m row
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