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

Shoulder Press (5.3.2.1.1.1.1)

Metcon

Metcon (Time)

LIFE

4 Rounds

10 Floor DB Press 30/20

15 long levers (lie on back and hold onto pole, bring feet up to touch pole then back down to floor)

400m Run

Metcon (Time)

SPORT

4 Rounds

8 Floor Bench 95/65

10 windshield wipers 95/65 (touch each side for 1 rep)

400m Run