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

Push Press (3.3.3.3.3)

work to a challenging triple then complete 5 sets at that weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

20 walking lunges with KB 55/35

10 pushups

200m medball run 14/12

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

12 Back Rack lunges 135/95

10 HR pushups

200m medball run 20/14