The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

30 Jacks

10 air squats

10+10 side lunges

10+10 step over the hurdle (leg circles outward raise the leg high)

10+10 single leg touch

15 big arm circles forward

Mobility:

30 sec ea. Scorpion stretch

30 sec ea. pigeon stretch

Core: 2X

20 hollow body rocks

20 mountain climbers

10 laying toes to beam

Strength

Back Squat (5.5.5.5 @60-70%)

Metcon

Metcon (AMRAP – Reps)

20 min EMOM

Even: 20 KB swings 55/35

Odd: 5-8 T2B*

*modify with hanging knee raises