The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing gluten kickback

10 supermans

stretch

Weightlifting

1RM Back Squat

5@50%

4@60%

3@70%

2@80%

1@90%

1@95%

1@?

1@?

Metcon

Metcon (Time)

For Time

3 rounds

250m Row

10 Ring dips

8+8 Pistol Squat

2 Rope climb