The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 2 (No Measure)
3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10e Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top
Strength
Metcon (Weight)
Bench Press
3-3-3-3-3
Dumbbell Rows
7-7-7-7-7 (each arm)
Bench press should be heavy 80-90% 1RM
Dumbbell rows should be heavy and unbroken
Metcon
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
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