The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 3 (No Measure)
2 Rounds NFT of:
16 Dumbbell Thrusters
12 Ring Rows
200m Jog
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
Mobility:
10 pvc pullovers
forearm stretch on floor
Strength
Back Squat (3@90% 3x)
Metcon
Metcon (Time)
LIFE
3 Rounds
500m Row
10 Push Press 30/20
90 Single Unders
10 KB DL 70/55
Metcon (Time)
SPORT
3 Rounds
500m Row
8 HSPU
30 Double Unders
10 Deadlift 155/115
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