The Cell Gym CrossFit Superstition – WOD

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Warm-up

200M Run and then Matt Chan

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

Clean & Jerk

**work transition from squat clean to jerk

Strength

Squat Clean and Jerk (EMOM for 10 Min 2 Squat Clean and Jerks (Building))

Metcon

Metcon (Time)

5rds for time:

7 Deadlift (275/185lbs)

30 Air Squats

7 Handstand Pushups ( Scale with 3 Wall Walks)