The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Skills

Snatch

*Coach use this skill session to warm up the athletes for strength piece

Strength

A: Snatch (3 x 1 @ 80%)

B: Snatch (2 x 2 @ 70-75%)

*Does not need to be touch and go

Metcon

Metcon (8 Rounds for reps)

On an 8-minute running clock, perform 1 minute each of:

Squats

Push-ups

20-inch box jumps

Pull-ups

Inverted burpees

Wall-ball shots, 20-lb. ball

Burpees

Double-unders

Post reps completed for each exercise