The Cell Gym CrossFit Superstition – WOD
Warm-up
warm up squat (No Measure)
500 m row
20m skip
20m elbow to ankle
20m bear crawl
20m lunges
10 pvc pullovers
10 overhead squats
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
Strength
Back Squat (3@80%x4)
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
12 min AMRAP
5 DB Clean 30/20 (full squat)
100 Single Unders
15 Situps
Metcon (AMRAP – Rounds and Reps)
SPORT
12 Min AMRAP
5 Cleans 115/75
40 Double Unders
15 Situps
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