The Cell Gym CrossFit Superstition – WOD

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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

Weightlifting

Deadlift (4 sets of 5 reps @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

15 KB swings

20 double unders

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

5 ring dips

10 walking lunges