The Cell Gym CrossFit Superstition – WOD

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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