The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 1 (No Measure)

2 Rounds NFT of:

10 pause back squat with pvc (3 sec pause)

5-10 Push-Ups

8 Ring Rows

Mobility:

30 sec pigeon stretch

30 sec scorpion stretch

Core: 2x

20 hollow body

20 supermans

30 sec plank

Strength

Bench Press (4@80%x3 sets)

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

Even-15 wallballs 20/12

Odd-8 DB Push Press 30/20

Metcon (AMRAP – Rounds)

SPORT

20 Min EMOM

Even- 15 Wallballs 20/14

Odd-5 HSPU