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

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