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

Strength

Bench Press (5.4.3.2.2.2.2)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

500m row

3 bar mu*

10 hand release pushups

*scale with jumping muscle ups OR jumping chest to bar