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 (4@80% x 4)

Metcon

Metcon (Time)

LIFE

4 Rounds

10 Hanging knee raises

15 pushups

20 single leg squat to box

200m Run

Metcon (Time)

SPORT

4 Rounds

10 Toes to Bar

15 pushups

20 pistols

200m run