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
Strength
Super set. Go right from front squats to reverse lunges and then rest 1-2 min before next set
Front Squat (Mod, heavy, max intensity)
Reverse Lunge (3 x 15 each leg)
Reverse barbell lunge
Metcon
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups
Scroll for scaling options.
Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.
Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups
Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups
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