The Cell Gym CrossFit Superstition – WOD

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Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Skills

Front Squat

Metcon

Metcon (7 Rounds for weight)

E2MO2M Complete the following:

0 – 2:00 – 3 Front Squats

2:00 – 4:00 = 3 Front Squats (increase weight)

4:00 – 6:00 = 2 Front Squats (increase weight)

6:00 – 8:00 = 1 Front Squat (increase weight)

8:00 – 10:00 = 1 Front Squat (increase weight)

10:00 – 12:00 = 5 Front Squats with weight used 4-6 min

12:00 – 14:00 = Max Front Squats with original weight
Note number of reps completed during last set along with the weight for each round