The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 3 (No Measure)
2 Rounds NFT of:
16 Dumbbell Thrusters
12 Ring Rows
200m Jog
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
Mobility:
10 pvc pullovers
forearm stretch on floor
Strength
Back Squat (3.3.3.3 getting heavier)
Metcon
Metcon (Time)
LIFE
4 rounds
500m row
8 power snatch 75/45
10 KB Deadlift 70/55
40m farmer walk 55/35
Metcon (Time)
SPORT
4 Rounds
500m row
8 power snatch 95/65
10 deadlift 185/115
40m farmer walk 70/55
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