The Cell Gym CrossFit Superstition – WOD

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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.