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

Weighted Pull-ups (2.2.2.2.2.2 getting heavier)

If unable to perform a strict pullup, do these pullups as negative, Starting with chin above bar and lowering yourself slowly until arms are straight for the count of 5.

Metcon

Metcon (Time)

LIFE

1000m Row

3 Rounds

100 Single Jump Rope

50 KB Swings 35/25

20 Pushups

Metcon (Time)

SPORT

1000m Row

3 Rounds

40 Double Unders

50 KB Swings 55/35

20 Pushups