The Cell Gym CrossFit Superstition – WOD
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.
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