The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 3 (No Measure)
2 Rounds NFT of:
16 Dumbbell Thrusters
12 Ring Rows
200m Jog
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
Mobility:
10 pvc pullovers
forearm stretch on floor
Strength
Clean (12 min Emom 2 @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Sport
9 min AMRAP
12 DB snatch 50/30#
30 Double unders
15 situps
Metcon (AMRAP – Rounds and Reps)
Life
9 min AMRAP
12 DB Snatch 30/20#
90 Single unders
15 situps
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