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 (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
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