The Cell Gym CrossFit Superstition – WOD

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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