The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

Back Squat (4@80% x 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

12 DB P. Clean 30/20

8 DB Push Press 30/20

10 Box jumps 20/12″

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

12 DB P. Clean 50/30

6 HSPU

10 Box Jumps 24/20″