The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm-Up 8 (No Measure)
500M Row
Skip 40M
Bear Crawl 40M
Toy Solider 40M
10 Behind head shoulder press (bar)
10 Overhead Squats
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Strength
Weighted Pull-ups (3.3.3.3 getting heavier)
SPORT
DB Row
4 rounds
8 DB Row (heavy)
8 DB Press (heavy)
LIFE
record row
Metcon
Metcon (Time)
LIFE
4 Rounds
8 Box jumps 20″/12″
10 Tricep dips on the box
12 DB Thrusters 30/20
Metcon (Time)
SPORT
4 Rounds
8 Box jumps 24/20
10 Ring Dips
12 Thrusters 95/65
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