The Cell Gym CrossFit Superstition – WOD
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
Front Rack Lunge (4×12 reps (6 each leg))
Metcon
Tabata (2 Rounds for reps)
2 alternating Tabatas (8 min each instead of the standard 4 min)
Tabata #1-Bench + Double Unders
Tabata #2-Back Squat+ KB swings
First tabata will run 20 sec of bench, 10 sec rest, then 20 sec double unders, 10 sec rest, back to 20 sec bench, and so on till the 8 min mark. Follow the same pattern with the second tabata. Score will be total reps for the 8 min.
Recent Comments