The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm-up 9 (No Measure)
3min Row
40M skip
40M Toy Solider
40M 1 leg floor touch
40M bear crawl
5 chin ups
5 pull-ups
1 min couch stretch
Strength
Back Squats
5 x 3
Tempo – 31X1
*First number is the count on the lowering phase, Second number is the count spent in the bottom, third is the ascending phase of the lift (X means explode), fourth number is how long you should pause at the top of the lift
Back Squat (5 x 3)
Metcon
Metcon (Time)
For Time:
1k Row
30 Ground to Overhead 135/75#
Recent Comments