The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 4 (No Measure)
3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge
30 sec pigeon stretch
30 sec scorpion stretch
Strength
Bench EMOM
Bench
Take 6 min to find 4 RM
Then:
8 Min EMOM
4 Bench (the same number you just found in the 6 min)
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
12 Min AMRAP
8 double kb deadlift 70#/55#
8 Box jump 24/20
8 tricep dips on box
Metcon (AMRAP – Rounds and Reps)
SPORT
12 min AMRAP
8 Deadlift 225/155
8 box jumps 30/24
8 ring dips
Recent Comments