The Cell Gym CrossFit Superstition – WOD

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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.