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

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

Metcon

Metcon (Time)

LIFE

21 KB Front Squat 50/35

60 Single Unders

20 walking lunges

15 KB Front Squats

80 Single Unders

20 Walking lunges

9 KB Front Squats

100 Single unders

20 walking lunges

Metcon (Time)

SPORT

21 OVH Squats 95/65

40 Double Unders

20 walking lunges

15 OVH Squats

60 DU

20 walking lunges

9 OVH Squats

80 DU

20 walking lunges