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

Weightlifting

Back Squat (Back squat 1-1-1-1-1-1-1 reps)

Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option

Back squat 3-3-3-2-2-1-1-1 reps

Challenge

Metcon (No Measure)

With time remaining pick a rower, spin bike, assault bike, or treadmill and perform up to 20 min of

60 sec high intensity followed by 60 sec low intensity