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

Skills

Thruster

Metcon

Metcon (Time)

5 rounds for time of:

Run 400 meters

15 thrusters

Men: 95 lb.

Women: 65 lb.

Scroll for scaling options.
Scaling

This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.

Intermediate Option

5 rounds for time of:

Run 400 meters

15 thrusters

Men: 75 lb.

Women: 55 lb.

Beginner Option

4 rounds for time of:

Run 400 meters

10 thrusters

Men: 45 lb.

Women: 35 lb.