The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

Back Squat

5@65%

5@75%

3@85%-3 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

8+8 Single leg step down

15 kb swings 55/35

10 situps

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

8+8 Pistols squats

15 KB swings 70/55

10 situps