The Cell Gym CrossFit Superstition – WOD

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Warm-up

20m bum kickers

20m high knees

20m over the hurdle

20m elbow to ankle

20 air squats

20 situps

20 leg lifts

20 hollow body rock

3×30 sec plank hold

Weightlifting

Back Squat (4@65%, 4@75%, 3@85%, 2@90%, 1@95%, 1@95%, 1@95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

200m run with medball

15 wallballs 20/12

15 kb swings 55/35

Cool Down

couch stretch