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
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
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