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

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