The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

Warm-up

500 m row

20 m elbow to ankle

20 m lunges

20 m grab foot and kick out

20 m over hurdle

20 m bear crawl

Weightlifting

Front Squat

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest 2 minutes between sets.

Metcon

Metcon (2 Rounds for reps)

10 min EMOM; working for 30 sec each minute

minute 1- max Ring dips (in 30 sec)

minute 2- max alternating dumbbell snatch (in 30 sec)

Cool Down