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

10+10 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

Back Squat (4@85% 4x)

SPORT

LIFE

4 rounds

10 squats with plate held infront

8+8 step ups with DB (step up on low box)

Metcon

Metcon (Time)

LIFE

4 Rounds

Run 400m

12 DB Push Press 30/20

8+8 DB walking lunges 30/20

15 situps

Metcon (Time)

SPORT

4 Rounds

Run 400m

12 BB Push Press 95/65

8+8 Back rack lunges 95/65

15 Situps