The Cell Gym CrossFit Superstition – WOD
Warm-up
warm up squat (No Measure)
500 m row
20m skip
20m elbow to ankle
20m bear crawl
20m lunges
10 pvc pullovers
10 overhead squats
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
Skills
Row
Metcon
Metcon (5 Rounds for weight)
Set 1: back squat 10 x 60% 1RM
Sprint 6 sec on spin or rower at 80%
Set 2: back squat 5 x 80% 1RM
Sprint 6 sec on spin or rower @ 90%
Set 3: back squat 3 x 90% 1RM
Sprint 6 sec on spin or rower at max speed
Set 4: back squat 3 x 87% 1RM
Sprint 6 sec on spin or rower at max speed
Set 5: back squat 3 x 87% 1RM
Sprint 6 sec on spin or rower at max speed
You should go immediately to the sprint from squats.
90 sec rest between sets.
Record weight for each round
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