The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

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

Wendler

Remember the % are off of 90% of your 1 Rep max

Back Squat (40% x 5 )

Back Squat (50% x 5)

Back Squat (60% x 5)

Metcon

Metcon (AMRAP – Rounds)

EMOM for 12:00

Even:

10 Wall Balls 20/12#

5 toes to bar

ODD:

5 back squats 135/75#

5 snatch balance

Challenge

Metcon (Time)

Grab 2 or 3 partners and flip a tire 100M