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
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
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