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

Strength

Wendler Week #1 (make up)

65% x 5

75% x 5

85% x 5+

Remember the percentages are calculated off of 90% of your 1RM

add performance with the lift you did.

Metcon

Metcon (Time)

For time:

Row 50(40) calories

40 Wall balls 20/14#

30 Kettlebell swings 70/55#

20 Box jumps overs 24″/20″

10 Clean and jerks 205#/135