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

Bench Press (3×10 @ 60-70%)

Metcon

Metcon (Time)

LIFE

21.15.9

KB Deadlift 70/55

Box Jump 24/20

sit-ups

Metcon (Time)

SPORT

21.15.9

Deadlift 225/155

Box Jumps 30/24

Sit-ups