The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Weightlifting

Shoulder Press (5@65%, 4@75%, 3@85%, 2@90%, 1@95%)

Metcon

Metcon (Weight)

15 min EMOM

Every 90 sec perform

5 push press

10 burpee over bar

Cool Down

200 m run