The Cell Gym CrossFit Superstition – WOD

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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