The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

200m run

20m bear crawl

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

10 pvc pullovers

30 hollow body rock

15 kipping swings

10 situps

45 sec plank

Strength

Push Press (5.5.5 )

complete all @ 75% effort.

Push Jerk (3.3.3)

complete all at 10-20% above pushpress.

Metcon

Metcon (Time)

LIFE

5 rounds for time:

500m Row

10 DB Power Clean 30/20

10 shoulder press 65/35

Metcon (Time)

SPORT

5 Rounds for time:

400m Run

5 Power Clean 115/75

10 Single arm kettle bell shoulder press (5 ea. arm)