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
Deadlift (3.3.3.3)
all 4 sets should be around 70-75%
Single Leg RDL (4 sets of 8 ea leg)
with dumbbell or kb
complete one set immediately after a set of deadlift.
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
6 min AMRAP
5 burpee jump to bar and touch
5 stationary dips
40 single unders
Rest 3 min
THEN:
Metcon (AMRAP – Rounds and Reps)
LIFE
6 min AMRAP
5 burpees jump to bar and touch
5 stationary dips
40 single unders
Metcon (AMRAP – Rounds and Reps)
SPORT
6 min AMRAP
5 burpee pullups
5 ring dips
20 double unders
Rest 3 min
THEN:
Metcon (AMRAP – Rounds and Reps)
SPORT
6 min AMRAP
5 burpee pullups
5 ring dips
20 double unders
Recent Comments