The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

3:00 jump rope

20 air squats

10+10 bird dog

8+8 lunge and reach

3 rounds

30 sec plank

20 hollow body rock

10 v-ups

stretch

Strength

Z Press (5.4.3.3.2.2)

Seated on the ground strict shoulder press from in front

Skills

Muscle Up (8 Min)

Metcon

Metcon (Time)

LIFE

4 Rounds

10 seated pvc pulldown

10 dips

30 single unders

20 air squats

Metcon (Time)

SPORT

4 Rounds

5 Muscle Ups

30 Double Unders

20 air squats