The Cell Gym CrossFit Superstition – WOD
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
Front Squat (3@75%, 2@85%, 1@95%, 1@95%, 1@95%)
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
12 min AMRAP
10 DB Push Press 50/30
15 air squats
5 Burpees
Metcon (AMRAP – Rounds and Reps)
SPORT
12 min AMRAP
10 BB Push Press 95/65
8 Front squats 95/65
5 Burpees
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