The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Weightlifting

Metcon (Weight)

EMOM for 8 min

4 Back Squats

Metcon

Metcon (AMRAP – Rounds)

12 min EMOM

Box jumps 24/20 (10reps men/8 women)

pushups (10reps men/6 women)

Cool Down

400 m jog