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 glute kickback

10 supermans

stretch

Strength

Deadlift (4×6 @ 75%)

Metcon

Metcon (AMRAP – Rounds)

LIFE

On a 20 min running clock, every 4 minutes on the 4 minute:

15 Ring Rows

10 KB front squats 55/35

10 DB Push Press 30/20

250m Row

Metcon (AMRAP – Rounds)

SPORT

On a 20 min running clock, every 4 minutes on the 4 minute, perform:

10 pullups

10 back squat 95/65 (from the floor)

8 Push Press 95/65

250m Row