The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 1 (No Measure)

3 Rounds NFT of:

10 pause back squat with pvc (3 sec pause)

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

Front Squat (4×6 reps @ 75%)

Metcon

Metcon (Time)

Whichever comes first:

row 2000 OR row for 20 min

stopping every minute on the minute for

men- 10 KB Swings 55

women-8 KB Swings 35

Once you reach 2000 meters OR 20 min continue rowing till you reach 3000 meters. (you will stop the KB swings)