The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Bench Press (3@90% 3x)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

10 jumping pullups

8+8 single leg squat

40m Single Arm farmer carry 55/35 (switch arm half way)

15 wallballs 20/12

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

10 Pullups

8+8 alternating pistol squats

40m single arm farmer carry 70/55 (switch arms half way)

15 wallballs 20/14