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 (4@85% 4x)

Metcon

LIFE: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 wallballs 20/12

12 ring rows

8 kB deadlift 70/55

SPORT: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 wallballs 20/14

8 pull-ups

8 deadlift 155/95