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

Strength

Push Press (4@80% x4)

SPORT

Push Press (4 x 10 )

LIFE

4 rounds

10 DB push press

20 sec plate hold

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats