The Cell Gym CrossFit Superstition – WOD

Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Skills

Air Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

25 burpees

15 body-weight back squats
Scaling

This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

20 burpees

10 ¾-body-weight back squats

Beginner Option

Complete as many rounds as possible in 15 minutes of:

12 burpees

12 empty-bar back squats