The Cell Gym CrossFit Superstition – WOD
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)
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