The Cell Gym CrossFit Superstition – WOD

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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