The Cell Gym CrossFit Superstition – WOD
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
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