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

Wendler

Bench Press (40% x 5)

Bench Press (50% x 5)

Bench Press (60% x 5)

Metcon

Metcon (AMRAP – Rounds)

Every minute on the minute for 15 – 18 minutes

Minute 1 = 6 – 12, 10 Meter shuttle sprints

Minute 2 = 7 – 10, Deadlifts (athletes choose weight)

Minute 3 = 5 – 15, Toes to bar

*You can choose to scale this up or down based on your goals for the Open workout tomorrow