The Cell Gym CrossFit Superstition – WOD

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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