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

Bench Press (3@85%, 1@95% 4x)

Metcon

Metcon (Time)

LIFE

1.2.3.4.5.6.7.8.9.10

Push Jerk 65/45

Hanging Knee raises

Wallballs 14/12

Metcon (Time)

SPORT

1.2.3.4.5.6.7.8.9.10

Push Jerk 95/65

Toes to Bar

Wallballs 20/14