The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m high knees

20m bear crawl

20m lunges

10 pvc pullovers

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

Front Squat (5.3.2.1.1)

SPORT

LIFE

4 Rounds

10 KB Front squats with 2 sec hold at bottom

8 medball cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

10 min AMRAP

5+5 Alternating DB Snatch 35/25

10 Deadlifts 95/65

12 medball situps 20/12

Metcon (AMRAP – Rounds and Reps)

SPORT

10 min AMRAP

5 Power Snatch 95/65

5 OVH Squat 95/65

12 Medball situps 20/14