The Cell Gym CrossFit Superstition – WOD
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
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