The Cell Gym CrossFit Superstition – WOD
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
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