The Cell Gym CrossFit Superstition – WOD

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Warm-up

(No Measure)

21-15-19

PVC overhead Squats

Sit-ups

then

3 x 3 pull ups and chin ups 3111

Skills

Wall Walks

Strength

Z Press (3-3-3-3-3)

Seated on the ground strict shoulder press from in front
work up to heavy weight by 3rd or 4th set and try to maintain. You will be coupling this with Push Press

Push Press (2-1-2-1-2)

Metcon

Metcon (Time)

10-8-6-4-2

Chest to bar pull-ups (RX Plus muscle Ups)

HSPU