The Cell Gym CrossFit Superstition – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Strength

Front Squat (1@95% 5x)

SPORT

LIFE (*record KB Weight)

5 Rounds

6 KB Front Squats

10 Walking lunges with plate overhead 25/10

Metcon

Metcon (Time)

SPORT

4 Rounds

8 Floor (bench) Press 95/65

10 Windshield wipers 95/65 (touch each side for one rep)

400m Run

Metcon (Time)

LIFE

4 Rounds

10 Floor DB Press 30/20

15 long levers (lie on back and hold onto pole, bring feet up to touch pole then back down to floor)

400m Run