The Cell Gym CrossFit Superstition – WOD
Warm-up
Rowing Warm Up (No Measure)
500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
Strength
Front Squat (8@50%, 6@60%, 4@70%x2)
Metcon
Metcon (Time)
LIFE
10.9.8.7.6.5.4.3.2.1
DB Power Clean 50/30#
Air squats
Dips on box
Metcon (Time)
SPORT
10.9.8.7.6.5.4.3.2.1
BB Power Clean 95/65
Air Squats
Stationary Dips
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