The Cell Gym CrossFit Superstition – WOD
Warm-up
warm up squat (No Measure)
500 m row
20m skip
20m elbow to ankle
20m bear crawl
20m lunges
10 pvc pullovers
10 overhead squats
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
Strength
Front Squat (4@80%x4)
Metcon
Metcon (Time)
LIFE
1000M Row
50 pushups
40 box jumps 20/12
30 ring rows
20 SA DB Snatch 30/20
10 Deadlifts 185/125
1000m row
Metcon (Time)
SPORT
1000m Row
50 Pushups
40 Box Jumps 24/20
30 Pullups
20 SA DB Snatch 50/30
10 Deadlifts 225/185
1000m Row
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