The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 40M

Bear Crawl 40M

Toy Solider 40M

10 Behind head shoulder press (bar)

10 Overhead Squats

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Weighted Pull-ups (3.3.3.3 getting heavier)

SPORT

DB Row

4 rounds

8 DB Row (heavy)

8 DB Press (heavy)
LIFE

record row

Metcon

Metcon (Time)

LIFE

4 Rounds

8 Box jumps 20″/12″

10 Tricep dips on the box

12 DB Thrusters 30/20

Metcon (Time)

SPORT

4 Rounds

8 Box jumps 24/20

10 Ring Dips

12 Thrusters 95/65