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 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
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