The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 2 (No Measure)
400m Run
Then:
3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10e Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top
Mobility:
30 sec scorpion stretch
10 PVC pullovers
Strength
Front Squat (2@90% x4)
SPORT
LIFE
4 rounds
8 KB front squats
10 KB deadlifts
record weight for front squat
Metcon
Running Annie (Time)
50-40-30-20-10
Double Unders
Situps
200m Run (finish with a run)
modification:
x3 for single unders
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