The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

200m run

20m bear crawl

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

10 pvc pullovers

30 hollow body rock

15 kipping swings

10 situps

45 sec plank

Strength

Push Press (4@80% x 4)

Metcon

Metcon (Time)

LIFE

4 Rounds for Time:

12 Tricep dips on box

20 KB Swings 55/25

10 Hanging knee raises

250m Row

Metcon (Time)

SPORT

4 Rounds for Time:

8 Ring Dips

20 KB Swings 70/55

8 T2B

250m Row