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

Wendler

Back Squat (75% x 5)

Back Squat (85% x 3)

Back Squat (95% x 1+)

Metcon

Metcon (AMRAP – Rounds)

E2MO2M for 16:00

:30 sprint on rower or spin bike

3 muscle ups (scale with 3 ring rows and 3 ring dips)