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 (4@80%-3x)

SPORT

LIFE

4 rounds

10 barbell good mornings (stay with a lighter weight)

8+8 DB step ups on low box
*record goodmorning weight.

*do all one leg first on step ups, try not to push off ground to step up.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

30 KB Swings 55/25

20 walking lunges

250m Row

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

30 KB swings 70/55

20 back rack lunges 95/65 (10 each leg)

250m Row