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
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
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