The Cell Gym CrossFit Superstition – WOD

Warm-up

Warm Up 2 (No Measure)

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10e Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

Weightlifting

Bench

12@50%

10@60%

6@70%

4@80%

2@90%

Metcon

Metcon (Weight)

20 min EMOM

odd: 3 Power Cleans @ 70-80%

even: 8 stationary dips