The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm-Up 8 (No Measure)
500M Row
Skip 40M
Bear Crawl 40M
Toy Solider 40M
10 Behind head shoulder press (bar)
10 Overhead Squats
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Strength
Front Squat (3.3.3.3 @70-75%)
Metcon
Metcon (AMRAP – Rounds)
Life (a choice for people who training to be fit for life)
15 min AMRAP
10 DB Push Press
20 walking lunges
200m Run
Metcon (AMRAP – Rounds and Reps)
Sport (a choice for people who want to train for sport)
15 min AMRAP
10 Push Press 95/65#
12 OVH Lunges 95/65#
400m Run
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