The Cell Gym CrossFit Superstition – WOD
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
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