The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm-up (No Measure)
500m row
20m elbow to ankle
30 sec Couch Stretch each leg
Snatch Warm up with PVC
10 Snatch Presses
10 Overhead squat
10 Drop Snatch
10 Snatch grip pulls from Below Knee
10 Snatch grip high pulls from below the knee
10 Muscle Snatch from below the knee
10 Power snatch from below the knee
Weightlifting
Shoulder Press
5@60%
4@70%
3@80%
2@90%
1@95%
1@95%
Metcon
Metcon (Time)
Cash in: 50 Double Unders
6 Rounds
5 Power Snatch 85/55
8 Toes to Bar
Cash out: 50 Double Unders
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