The Cell Gym CrossFit Superstition – WOD
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
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