The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Back Squat (5@50%, 4@70%, 3@80%, 2@90%, 2@95%, 2@95%)

Metcon

Metcon (Time)

LIFE

2.4.6.8.10.8.6.4.2

Box Jumps 20″/16″

Power Snatch 85/55

Run 200m inbetween sets

Metcon (Time)

SPORT

2.4.6.8.10.8.6.4.2

Box Jump 30/24

Power Snatch 95/65

Run 200m in-between rounds