The Cell Gym CrossFit Superstition – WOD
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
Back Squat (5.5.5.5 @ 70-80%)
Metcon
Metcon (Time)
LIFE
10.8.6.4.2.4.6.8.10
DB Push Jerk 30/20
Hanging Knee raises
single arm KB swing 35/25 (per arm)
Metcon (Time)
SPORT
10.8.6.4.2.4.6.8.10
BB Push Jerk 95/65
Toes to Bar
KB swing 70/55
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