The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Skills

Overhead squat

Metcon

Metcon (Time)

3 Rounds for time:

400M Run

11PushPress 95/65#

11 Overhead squats 95/65#

*This workout should be fast so if you can’t go fast on pushpress and overhead squats scale the weight.