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

Weighted Pull-ups (4.3.2.2.1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

5 DB Clean 50/30

100 single unders

15 situps

Metcon (AMRAP – Rounds and Reps)

SPORT

12min AMRAP

5 Clean 115/75

40 Double Unders

15 Situps