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

Strength

Deadlift (3.3.3.3.3)

start at 60% and finish around 80-85%

Metcon

Metcon (Time)

LIFE

6 Rounds

12 Ring Rows

8 Box jumps 24/18

15 KB Deadlift 70/55

Metcon (Time)

SPORT

6 Rounds

10 Pullups

8 box jumps 30/24

8 deadlift 225/155