The Cell Gym CrossFit Superstition – WOD
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
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