The Cell Gym CrossFit Superstition – WOD
Warm-up
Arms and legs warm up (No Measure)
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
Strength
Back Squat (8@60% x 3)
Metcon
Metcon (Time)
LIFE
800m Run
Then:
3 Rounds
10 DB Cleans 30/20
10 Burpees
10 tricep dips on box
Then:
1000m Row
Metcon (Time)
SPORT
1000m Row
Then:
3 Rounds
10 DB Clean 50/30
10 Burpees
10 Ring Rows
Then:
800m Run
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