The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

400m Run

Then:

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

Deadlift (8.8.8.8)

Metcon

Metcon (Time)

10 Rounds

5 pullups

10 pushups

15 air squats

40 Single under jumps
*pick a moderate pace, and stick to it.

*toenail pullups for modification