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 (5.3.2.2.2.2)

getting heavier

Metcon

Metcon (Time)

LIFE and SPORT

2.4.6.8.10.12

hand release pushups

wallballs 20/12

pull-ups

Sumo deadlift high pull 65/45