The Cell Gym CrossFit Superstition – WOD
Warm-up
warm up squat (No Measure)
500 m row
20m skip
20m high knees
20m bear crawl
20m lunges
10 pvc pullovers
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
Strength
Front Squat (5.3.2.1.1)
SPORT
LIFE
4 Rounds
10 KB Front squats with 2 sec hold at bottom
8 medball cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
10 min AMRAP
5+5 Alternating DB Snatch 35/25
10 Deadlifts 95/65
12 medball situps 20/12
Metcon (AMRAP – Rounds and Reps)
SPORT
10 min AMRAP
5 Power Snatch 95/65
5 OVH Squat 95/65
12 Medball situps 20/14
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