The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m high knees

20m bear crawl

20m lunges

10 pvc pullovers

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

Back Squat (6@60% 3x)

SPORT

LIFE

3 rounds

10 kb squat

10 squat jumps

Metcon

Metcon (AMRAP – Reps)

LIFE

*score is running total of reps

6 min AMRAP

8 BB Power Cleans 65/45

5 Box Jumps 20/12

REST 3 min

6 min AMRAP

8 Burpees

10 Situps

REST 3 min

6 min AMRAP

5+5 alt single squat to box

5 Banded dips in dip station

Metcon (AMRAP – Reps)

SPORT

*score is running total of reps

6 min AMRAP

6 full cleans 95/65

5 Box jump 24/20

REST 3 min

6 min AMRAP

8 Burpees

10 situps

REST 3 min

6 min AMRAP

5+5 alt. pistol squats

5 stationary dips