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

Push Press (5@75%x4)

Metcon

Metcon (Time)

LIFE

5 rounds

500m Row

10 DB Power Clean 30/20

10 DB Shoulder Press 30/15

Metcon (Time)

SPORT

5 rounds

400m Run

5 Power Clean 115/75

10 DB Shoulder Press 30/25