The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up (core rotation with band) (No Measure)
400m Run
Then:
2 Rounds NFT of:
20m elbow to ankle
8 Push-Ups
8 Ring Rows
10+10 Rotation with Band
Mobility:
30 sec pigeon stretch
10 pause back squat with pvc (3 sec pause)
Core: 2x
20 hollow body
30 sec plank
Strength
Bench Press (2@90% 4x)
SPORT
LIFE (record DB weight)
4 Rounds
10 DB Floor Press
10 pushups
Metcon
Metcon (AMRAP – Rounds)
LIFE
16 min EMOM
Even-8 Hanging knee raises + 3 burpees
Odd- 5 Thrusters 65/45
Metcon (AMRAP – Rounds)
SPORT
16 min EMOM
Even-6 T2B + 3 Burpees
Odd-5 Thrusters 95/65
Recent Comments