The Cell Gym CrossFit Superstition – WOD

Warm-up

Warm-up (No Measure)

400M Run

15 squats

15 push ups

15 Sit Ups

15 PVC pull-overs

5 overhead squats (3 count pause at bottom)

5 strict pull-ups

1 min couch stretch each side

Strength

Front Squat (5 x 2 @80%)

Metcon

Rest 3 min between A and B

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min of:

6 Barbell lunges (bar starts from the ground and rests on your back while lunging) 95/65#

15 Pull- Ups

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min of:

15 KB swings 55/35#

6 box jumps 24/20″