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 (3@85% 4x)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

20 min AMRAP

500m Row

12 Ring Rows

15 Wallballs 20/12

40m farmer carry 50/30 (each hand)

Metcon (AMRAP – Rounds and Reps)

SPORT

20min AMRAP

500m Row

10 pullups

15 wallballs 20/14

40m Farmer Carry RX-50/30 RX+ 70/50 (each hand)