The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

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

Alternate the movements for 4 rounds

Weighted Pull-ups (3.3.3.3)

Pendlay Row (3.3.3.3)

Metcon

Metcon (Time)

LIFE

21.15.9

box jump over 20/16″

Power Snatch 65/45

Metcon (Time)

SPORT

21.15.19

Box Jump Over 24/20

Power Snatch 95/65