The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 2 (No Measure)

400m Run

Then:

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10+10 Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

Mobility:

30 sec scorpion stretch

10 PVC pullovers

Strength

Back Squat (8.8.8.8)

Metcon

Metcon (Time)

Conditioning Week!!

20 min OR 2000m (whichever comes first)

Every minute break rowing to do:

5 box jumps 24/20

Continue rowing until next minute. Perform this pattern until athlete reaches 2000m OR 20 min. Then,

Continue to row until 3000m is reached. Finished time will be your score.