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
Back Squat (3.3.2.2.2)
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
20 min AMRAP
16 DB walking lunges 30/20
10 DB push press 50/25
400 m run
Metcon (AMRAP – Rounds and Reps)
SPORT
20 min AMRAP
16 back rack walking lunges 95/65
8 HSPU
400m Run
weight taken from the floor.
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