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

Back Squat (3@70%, 2@80%, 1@90%x4)

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

Even: 15 Wallballs 20/12

Odd: 10 DB Push Press 30/20#

Metcon (AMRAP – Rounds)

SPORT

20 min EMOM

Even: 20 Wallballs 20/14

Odd: 5 HSPU