The Cell Gym CrossFit Superstition – WOD
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
Recent Comments