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 (5@75%, 3@85%, 1@95% 4x)
Metcon
Metcon (Time)
4 Rounds
12 Box Jumps 24/20″
50 KB Swings 55/35
40m Waiter + Farmer Carry 55kb+30db/35kb+20db (dumbbell in hand locked overhead, Kettlebell hanging by side of body in farmer carry, switch hands at 20m)
8+8 Alt. Pistol Squats
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