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

Shoulder Press

5@60%

4@70%

3@80%

2@90%

1@95%

1@95%

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

10 DB Push Press 30/20#

20 DB walking lunges

400m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

10 Barbell Push Press 95/65

12 Overhead walking lunges 95/65

400m Run

(bar taken from the floor)