The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 40M

Bear Crawl 40M

Toy Solider 40M

10 Behind head shoulder press (bar)

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Z Press (5.4.3.3.3)

Seated on the ground strict shoulder press from in front
*Can be done with barbell or Dumbbell. Remember to keep belly button in and chest up.

Pendlay Row (5.4.3.3.3)

*Supinated grip. Start with weight on the ground. Return to floor each time. maintain tension in back.

*Alternate movements. ex. press then row then press, etc.

Metcon

Metcon (Time)

LIFE

4 Rounds

200m Run

10 toenail pullups

10 situps

10 air squats to medball

Metcon (Time)

SPORT

4 Rounds

200m Run

10 Pullups

10 medball situps 20/14

10 air squats to medball