The Cell Gym CrossFit Superstition – WOD

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Warm-up

Arms and legs warm up (No Measure)

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Back Squat (5.5.5.5 @70-80%)

Metcon

Metcon (Time)

LIFE

10.8.6.4.2.4.6.8.10

DB Push Jerk 30/20

Hanging Knee Raises

Wallballs 20/12

Metcon (Time)

SPORT

10.8.6.4.2.4.6.8.10

Push Jerk 95/65

Toes to Bar

Wallballs 20/14