The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Strength

Bench Press (3@75%, 2@85%, 1@95%, 1@95%, 1@95%)

Metcon

Metcon (Time)

LIFE

21 KB Goblet Squat 55/35

60 single jump rope

20 walking lunges

15 KB Goblet Squat

80 Single jump rope

20 walking lunges

9 KB Goblet Squat

100 Single Jump Rope

20 walking lunges

Metcon (Time)

SPORT

21 Overhead Squat 95/65

40 double unders

20 walking lunges

15 overhead squat

60 double unders

20 walking lunges

9 overhead squat

80 double unders

20 walking lunges