The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 1 (No Measure)
3 Rounds NFT of:
12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows
Mobility:
30 sec samsun stretch ea
30 sec scorpion stretch
Core: 3x
20 hollow body
30 sec plank
Strength
Bench Press (3@70%, 2@80%, 1@90%x4)
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
15 MIN AMRAP
10 box tricep dips
12 alternating single leg squats to box
12 alternating single arm dumbbell clean and jerk 30/20
200m Run
Metcon (AMRAP – Rounds and Reps)
SPORT
15 min AMRAP
3 Bar Muscle Ups
12 alternating pistol squats
12 alternating single arm dumbbell clean and jerk 50/30
200m Run
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