The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 1 (No Measure)
2 Rounds NFT of:
10 pause back squat with pvc (3 sec pause)
5-10 Push-Ups
8 Ring Rows
Mobility:
30 sec pigeon stretch
30 sec scorpion stretch
Core: 2x
20 hollow body
20 supermans
30 sec plank
Strength
Front Squat (4×8)
Metcon
Metcon (Time)
LIFE
For Time:
800m Run
Then:
4 rounds
10 air squats
10 box jumps 20/12
10 dips on box
then:
1000m Row
Metcon (Time)
SPORT
1000m Row
Then:
4 Rounds
10 KB squats 55/35 (hold in front of chest)
10 Box Jumps 24/20
10 Ring Dips
Then:
800m Run
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