The Cell Gym CrossFit Superstition – Best Self Challenge

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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

Strength

Metcon (No Measure)

1a. 3×12

– Sumo Deadlift

1b. 3x 20

– Glute Bridges

Rest 90 sec between supersets

Metcon

– Rest 2 min between EMOMs

–

Can break women into 3 groups

and rotate

–

score- total reps

1: Metcon (Calories)

6 min emom #1

1. 40 sec row- max calories

2. 40 mountain climbers

2: Metcon (AMRAP – Reps)

6 min emom #2

1. 40 sec max situps

2. 15- KB swings

3: Metcon (AMRAP – Reps)

6 min emom

1. 30 sec russian twist

2. Run 200m