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

Shoulder Press (1@95% 5x)

SPORT

LIFE (*record DB weight for presses)

4 rounds

10+10 seated DB single arm shoulder press

20 banded face pulls

Metcon

Metcon (Time)

LIFE

2.4.6.8.10.8.6.4.2

Back Squat 65/45 *from the rack

Dips on 2 boxes

Metcon (Time)

SPORT

2.4.6.8.10.8.6.4.2

Back Squat 95/65 *from the floor

Ring Dips