The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 2 (No Measure)

400m Run

Then:

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10e Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

Mobility:

30 sec scorpion stretch

10 PVC pullovers

Strength

Front Squat (4×80% x4)

Metcon

Metcon (Time)

LIFE

4 Rounds

10 Thrusters 65/45

20 situps

500m Row

Metcon (Time)

SPORT

4 Rounds

10 Thrusters 95/65

20 situps

500m row