The Cell Gym CrossFit Superstition – WOD
Warm Up 5 (No Measure)
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
20sec hollow body hold
30 sec. bar hang
Deadlift (Slow Deadlift (5ct) 4@75%>4x)
Perform each deadlift slowly starting from the ground and slowly counting to 5. ex-1 just off the floor, 2 mid shin, 3 below the knee, 4 above the knee, 5 standing. Count slowly. return back to the floor, try not to drop from standing.
Metcon (3 Rounds for time)
3 rounds for time (3 separate time scores):
500m row SPRINT
10 Burpee over rower (modification would be to step over rower, rx is 2 foot jump)
rest 2 min.