The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

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