The Cell Gym CrossFit Superstition – WOD
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
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