The Cell Gym CrossFit Superstition – WOD

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Warm-up

Arms and legs warm up (No Measure)

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Bench Press (3@70%, 2@80%, 1@90%>4)

Metcon

Metcon (Time)

LIFE

4 rounds

10+10 Single leg squat to box

10 pushups

50 Single jumps with jump rope

Metcon (Time)

SPORT

4 rounds

10+10 alternating pistol squats

15 pushups

30 double unders