The Cell Gym CrossFit Superstition – WOD
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
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