The Cell Gym CrossFit Superstition – WOD
Warm-up
Running Warm-up (No Measure)
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
Weightlifting
Shoulder Press (5@65%, 4@75%, 3@85%, 2@90%, 1@95%)
Metcon
Metcon (Weight)
15 min EMOM
Every 90 sec perform
5 push press
10 burpee over bar
Cool Down
200 m run
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