The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

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