The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Shoulder Press (8@55% x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

18 min AMRAP

8 thrusters 65/45#

10 medball situps 24/12#

6 box jumps 20/12″

Metcon (AMRAP – Rounds and Reps)

SPORT

18 min AMRAP

8 Thrusters 95/65#

10 medball situps 20/14#

6 box jumps 24/20″