The Cell Gym CrossFit Superstition – WOD
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
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