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

Metcon

Metcon (AMRAP – Reps)

5 Rounds

Max reps bench press

2 lengths handstand walk
Men use body weight for bench

Women use 80% of body weight

You may Rest up to 2 min between rounds

Score is total reps on bench press. Shoot for 10 or more on each round

Metcon (Time)

Alternate WOD

5 Rounds for time:

15 KB Swings 55/35

200M Run with KB 55/35

20 sit-ups.