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

Back Squat (3@85% 4x)

Metcon

Metcon (Time)

LIFE

4 Rounds

15 KB RDL 70/50

8 Plate Burpees* 45/25#

5+5 alternating DB Snatch 30/20

*plate raises overhead to complete burpee

Metcon (Time)

SPORT

4 Rounds

10 Deadlift 185/125

10 Burpee over bar

5+5 alternating DB snatch 50/30