The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 1 (No Measure)

3 Rounds NFT of:

12 Overhead Squats (pvc or appropriate barbell)

5-10 Push-Ups

8 Ring Rows

Mobility:

30 sec samsun stretch ea

30 sec scorpion stretch

Core: 3x

20 hollow body

30 sec plank

Strength

Shoulder Press (3.2.2.2.1.1)

Metcon

Metcon (AMRAP – Rounds)

LIFE

On a 20 min running clock, every 4:00 min complete:

400m run

12 single leg squats to a low box

10 pushups

Metcon (AMRAP – Rounds)

SPORT

On a 20 min running clock, every 4:00 min complete:

400m run

12 alt pistol squats

10 pushups