The Cell Gym CrossFit Superstition – WOD

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Warm-up

40m jog

20m heel walk

20m toe walk

20m walking quad

20m lunge with twist

20m knee to chest hold and walk

20m side to side lunge and flip

10 squat jumps

10 split lunge jumps

10 each side world’s best stretch

Metcon

Metcon (Weight)

Every 90 sec for 15 min. (10 sets)

1 front squat (working heavy)

Metcon

Metcon (Time)

5 Rounds for Time

5 squat cleans 135/95

7 HSPU

Cool Down

Couch stretch

1 min roll each quad (choose foam roller or barbell)