The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

200m run

20m bear crawl

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

10 pvc pullovers

30 hollow body rock

15 kipping swings

10 situps

45 sec plank

Strength

Shoulder Press (6@60% 3x)

Metcon

Metcon (Time)

20 min or 2000m (whichever happens first)

EMOM stop for 10/8 KB Swings 55/35, then continue rowing till you reach 2000m or 20 min. Then continue on to 3000m. Score is how long it takes to complete the 2000m or 20 min, plus the additional 1000m.