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

Weightlifting

Seated Shoulder Press

Perform Shoulder Press while seated on box or bench.

6×3 reps (getting heavier)

Skills

Bar Muscle Up

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

4 Bar MU

8 Hanging Knee Raises

12 DB Pushpress 50/30