The Cell Gym CrossFit Superstition – WOD

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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