The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 4 (No Measure)
3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge
30 sec pigeon stretch
30 sec scorpion stretch
Gymnastics
Core work
3 rounds
45 sec plank
30 sec hollow body hold
20 russian twists
10 v-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
25 min AMRAP
20 m Crab Walk or Bear crawl
10 pushups
20 m DB walking lunges 30/20
10 box jumps 20/12″
400m Run
Metcon (AMRAP – Rounds and Reps)
SPORT
25 min AMRAP
20m crab walk or Bear Crawl
10 pushups
20m DB walking lunges 50/30
10 box jumps 24/20
400m Run
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