The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

200M Run

then

toy solider

quad stretch

Walking Samson Stretch

Side Lunge

Side Shuffle (facing in)

Side Shuffle (facing out)

Bear Crawl

Crab Walk (forward)

Straight Leg Bear Crawl

Crab Walk (backwards)

Skills

KB Swing

Burpee

4 Spidermans (2 each leg, to open the hips)

4 Push-ups

4 Frog Jumps (jump from plank position to feet outside of hands)

4 Step-up Burpees (2 each leg)

2 Jump-Up Burpees

Metcon

Metcon (Time)

27-21-15-9

Kettlebell Swings (70/55)

Burpees

500m Row