The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

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