The Cell Gym CrossFit Superstition – WOD

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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