The Cell Gym CrossFit Superstition – WOD
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)
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