The Cell Gym CrossFit Superstition – WOD

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Warm-up

Dunk comes today for the 30 Day Challenge! Sign up sheet by computer.

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 (8@50%, 6@60%, 4@70%, 3@80%, 2@90% x 3)

Metcon

Metcon (AMRAP – Rounds)

LIFE

every 4 min on the 4 min for 12 min.

2 Rounds

90 Single unders

10 Ring Rows

8 Alt. DB Snatch 30/20

Metcon (AMRAP – Rounds)

SPORT

every 4 min on the 4 min for 12 minutes

2 Rounds

30 Double Unders

8 Pullups

8 Alt. DB Snatch 50/30