The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 2 (No Measure)

400m Run

Then:

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10e Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

Mobility:

30 sec scorpion stretch

10 PVC pullovers

Strength

Bench Press (5.5.5 @ 70-80%, 2.2.2@80-90%)

Metcon

Baseline – The Cell (Time)

500M Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups
rest 3-5 min

Baseline – The Cell (Time)

500M Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups