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

Deadlift (5@60%, 4@75%, 3@85%, 2@95% x 2)

Metcon

Metcon (Time)

LIFE

5 Rounds

10 DB Power Cleans 30/20

10 pushups

10 med ball slams 20/14

Metcon (Time)

SPORT

4 rounds

8 Power Clean 115/75

6 Front Squats 115/75

8 Burpee Over Bar