The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Bear Crawl

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Strength

Clean (10 min emom 2 @ 70%)

Metcon

Metcon (Time)

LIFE

4 Rounds

10 dips on 2 boxes

40m farmer carry 55/35

30 sec. Plate hold overhead 45/25#

10 KB RDL 55/35

Metcon (Time)

SPORT

4 Rounds

8 Ring Dips

40m Farmer Carry 70/55

30 Sec. HS Hold on wall

8 Deadlift 135/95