The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

3:00 Jump Rope

10+10 Side lunges

15 air squats

8+8 samsun stretch

10 plank hands to elbow

10 pushups

3 rounds

30 sec plank

8+8 bird dog and twist

10 lemon squeezers

10 v ups

stretch

Metcon

Metcon (AMRAP – Rounds)

LIFE

30 min EMOM

1-20 KB swings 55/35

2-10 wallballs 20/12

3-5 DB Push Press 50/30

Metcon (AMRAP – Rounds)

SPORT

30 min EMOM

1- 20 kb swings 70/55

2-12 wallballs 20/14

3-5 HSPU