The Cell Gym CrossFit Superstition – WOD

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Warm-up

Row 500 m

20m Toy soldier

20m elbow to ankle

10 PVC pullovers

THEN

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Metcon (Weight)

10 min EMOM

1 muscle snatch

Metcon

Metcon (Time)

For Time: 5 rounds (follow rep scheme listed beneath movement)

Double unders

50, 40, 30, 20, 10

Overhead Squats 95/65

10, 8, 6, 4, 2

Cool Down

250 m SLOW row