The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 4 (No Measure)
3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
knock out some hip mobility and calf stretching at the end
Skills
Deadlift keeping form while performing multiple reps in a row
Metcon
Metcon (Time)
“Running Diane”
400M Run
21 Deadlifts 225/135#
21 HSPU
400M Run
15 Deadlifts 225/135#
15 HSPU
400M Run
9 Deadlifts 225/135#
9 HSPU
*This workout should be done at high intensity. Your weight should be roughly less than 65-70% of your 1RM on the deadlift if you can not move through the sets quickly at the above weight.
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