The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

400m Run

Then:

2 Rounds NFT of:

20m elbow to ankle

8 Push-Ups

8 Ring Rows

10+10 Rotation with Band

Mobility:

30 sec pigeon stretch

10 pause back squat with pvc (3 sec pause)

Core: 2x

20 hollow body

30 sec plank

Strength

Shoulder Press (5@75%, 4@85% 3x)

Metcon

Metcon (Time)

LIFE

12.9.6.3.6.9.12

KB Deadlift 70/55

Toenail Pullups

Then:

1000m Row Cash Out

Metcon (Time)

SPORT

12.9.6.3.6.9.12

Deadlift 185/125

Pullups

Then:

1000m row cash out