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 drop sets

4 times

Deadlift 2@80-85%

KB Deadlift 10 @ 55-70#

Complete second exercise immediately after the first. Then rest. Record last set of deadlift.

Metcon

Metcon (Time)

LIFE

5 rounds for time:

5+5 Single leg squat to box

10 banded tricep extensions

200m Run

Metcon (Time)

SPORT

5 rounds for time:

5+5 pistol squats

10 stationary dips

250m row