The Cell Gym CrossFit Superstition – WOD

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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