The Cell Gym CrossFit Superstition – WOD

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Warm-up

500M Row and then 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

Back Squat

https://youtu.be/2uT4IQnADQ0

Weightlifting

The CrossFit Total (Total Weight)

Everyone should read this before completing the CrossFIt total. Take a moment to read through this before Tuesday

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf