The Cell Gym CrossFit Superstition – WOD

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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

Weightlifting

Back Lunge and Back squat

Back Lunge + Back Lunge+ Back Squat

8+8+8

6+6+6

6+6+6

6+6+6

(all lunges are done all on one leg, each ending with back squats, try not to rack the bar until the set is over)

Metcon

Metcon (AMRAP – Rounds)

10 min EMOM

Even: 20 KB swings 70/55

Odd: 15 weighted situps