The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 3 (No Measure)

2 Rounds NFT of:

16 Dumbbell Thrusters

12 Ring Rows

200m Jog

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Mobility:

10 pvc pullovers

forearm stretch on floor

Metcon

Metcon (AMRAP – Rounds)

LIFE

30 min EMOM

min 1- 10 KB RDL’s 70/55

min 2-15 ring rows

min 3-20 KB swings 35/25

Metcon (Weight)

SPORT

30 min EMOM

min 1-8 conventional Deadlift 50-60% of 1RM

min 2-10 pull-ups

min 3-20 KB Swings 55/35

*score is weight used in deadlifts