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

Strength

Z Press (5 x 3 for load)

Seated on the ground strict shoulder press from in front

Metcon

Metcon (Time)

5 Rounds for Time:

15 squats

10 one arm dumbbell shoulder press (each side) 30/15#

10 hand release push-ups

15 Sit-ups