The Cell Gym CrossFit Superstition – WOD
Warm-up
Cell Warm Up (No Measure)
400M Run (200 Skip / 200 run)
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
20M Bear Crawl
10 Speed toe touches
Partner Hang Stretch
Strength
Shoulder Press (75% X 5)
Shoulder Press (Remember to us 90% of your 1RM as your baseline number)
75% x 5
80% x 5
85% x 5
Shoulder Press (80% X 5)
Shoulder Press (Remember to us 90% of your 1RM as your baseline number)
75% x 5
80% x 5
85% x 5
Shoulder Press (85% X 5)
Shoulder Press (Remember to us 90% of your 1RM as your baseline number)
75% x 5
80% x 5
85% x 5
Metcon
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 15 minutes of:
10 Dips (do ring dips if you are able)
20M Crab Walk
5 Strict pull ups
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