The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Bear Crawl

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Strength

Deadlift (1@95% – 4x)

SPORT

LIFE

5 ROUNDS

10 KB Deadlift (challenge yourself)

15+15 Banded ADDuctor (hold for 2 sec before releasing)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

10 DB Power Clean 30/20

10 jumping pullups

100 single unders

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

8 power cleans 105/75

3 Bar Muscle Ups

35 Double Unders