The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Strength

Bench Press (5@60%, 4@70%, 3@80%, 2@90%, 2@95%, 2@95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

100 single jump rope

10 toe nail pullups

30 KB Swings 55/35

40m KB single arm Waiter Carry 55/25 (switch arms at 20m)

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

35 DU

10 Pullups

30 KB Swings 70/55

40m KB Single Arm Waiter Carry 55/35 (switch arms at 20m)