The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Snatch (10 min emom 2@65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

30 KB Swings 55/35

10 Box Jumps 24/20

12 Ring Rows

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

6 Deadlifts 225/155

8 Box jumps 24/20

10 pull-ups