The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 3 (No Measure)

2 Rounds NFT of:

16 Dumbbell Thrusters

12 Ring Rows

200m Jog

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Mobility:

10 pvc pullovers

forearm stretch on floor

Strength

SPORT

BENCH

5@50%

4@60%

3@70%

3@80%

2@90%

1@95%

1@95%

LIFE

4 Rounds NFT

10 DB Bench (choose something challenging)

20 banded face pulls

*rest 30-60 sec per round

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

250m Row

12 alternating DB snatch

6 burpees