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

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.