The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

2 min jump rope

25 jacks

20 walking lunges

10 air squats

10+10 bird dog

10 dips

10 ring rows

10 pvc pullovers

Mobility:

30 sec couch stretch ea leg

30 sec pigeon stretch

Core: repeat 2x

20 hollow body rocks

10 hanging knee raises

30 sec plank

10 situps

Strength

Seated Shoulder Press

Perform Shoulder Press while seated on box or bench.

6×3 reps (getting heavier)

Metcon

“Oh My” (Time)

4 rounds for time:

10 Overhead Squat 95/65

8 Box jump 24/20

500m row