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

Deadlift (3.3.3.3 @85-90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

6 MIN AMRAP

5 Burpee Jump

5 Stationary Dips

40 Single jump rope
Rest 3 min, then:

Metcon (AMRAP – Rounds and Reps)

LIFE

6 MIN AMRAP

5 Burpee Jump

5 Stationary Dips

40 Single jumps

Metcon (AMRAP – Rounds and Reps)

SPORT

6 MIN AMRAP

5 Burpee Pullups

5 Ring Dips

30 Double Unders
Rest 3 min, then:

Metcon (AMRAP – Rounds and Reps)

SPORT

6 MIN AMRAP

5 Burpee Pullups

5 Ring Dips

30 Double Unders

Metcon (AMRAP – Rounds and Reps)

SPORT

6 MIN AMRAP

5 Burpee Pullups

5 Ring Dips

30 Double Unders