The Cell Gym CrossFit Superstition – WOD

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Warm-up

Arms and legs warm up (No Measure)

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Weighted Pull-ups (3.3.3.3)

getting heavier

Metcon

Metcon (Time)

LIFE

800m Row

4 Rounds

10 DB Clean 30/20

30 KB Swings 35/25

10 Tricep Dips

1000m Row

Metcon (Time)

SPORT

1000m Row

4 Rounds

10 cleans 115/75

30 KB Swings 55/35

10 Ring Dips

800m Run