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
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
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