The Cell Gym CrossFit Superstition – WOD

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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