The Cell Gym CrossFit Superstition – WOD
Warm-up
Arms and legs warm up (No Measure)
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
Strength
Deadlift (8@60% 3x)
Metcon
Metcon (Time)
LIFE
10 Rounds
15 Wallballs 20/12
20 sec. Hollow body hold
70 Single Jump rope
Metcon (Time)
SPORT
10 Rounds
15 wallballs 20/14
20 Hollow Body
35 Double Unders
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