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

Strength

Shoulder Press (5-5-5-5)

go heavy

Metcon

There are two options for today. One is a recovery workout the other is a good old fashioned Metcon

A: Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Strict pull ups

1-2-3-4-5-6-7-8-9-10

Strict toes to bar

100 Meter shuttle sprint after each round

B: Metcon (No Measure)

Recovery

2-3 rounds (not for time, but should not exceed 25 min )

400m run/walk easy

2 min Assault Bike or Spin bike easy

2 min Row easy

30 Sec Plank

50m Waiters carry light