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

Metcon

Metcon (Time)

LIFE

5 rounds

10+10 single leg squats to box

10 pushups

50 single jumps

500m Row

Metcon (Time)

SPORT

5 Rounds

10+10 Pistol Squats

10 Pushups

30 Double Unders

500m Row

Challenge

Max 1 Min Burpees