The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Skills

Box jump

Metcon

Metcon (Time)

4 rounds for time of:

15 box jumps

Run 400 meters

Men: 36-in. box

Women: 30-in. box

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The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option

4 rounds for time of:

15 box jumps

Run 400 meters

Men: 30-in. box

Women: 24-in. box

Beginner Option

3 rounds for time of:

15 box jumps or step-ups

Run 400 meters

Men: 15-in. box

Women: 12-in. box