The Cell Gym CrossFit Superstition – WOD

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Warm-up

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)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

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

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.