The Cell Gym CrossFit Superstition – WOD

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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