The Cell Gym CrossFit Superstition – WOD

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Warm-up

(No Measure)

Roxanne

12 PVC Pull Overs

12 Overhead Squats PVC

12 Ring Rows

12 Sit-ups

2 min hip mobility

Skills

Thruster

Metcon

A: Metcon (Time)

“Jumping Jackie”

1,000M Row

50 Thrusters 45#/35#

50 Double Unders (250 singles)

B: Handstand Walk (3 attempts for Max distance)

If you do not have handstand walks ask a coach to help you with progression. practice kicking up into handstand hold against the wall as soft as possible. Move away from the wall a little and see if you can still kick up into a controlled handstand where your heels softly touch the wall. Spend some time hanging out in a handstand against the wall. Try some shoulder touches while in a handstand against the wall. lots and lots of options. Have partner watch you kick up without the wall and keep you from going to far over.

If you are not quite strong enough to handstand against the wall grab the heaviest dumbbells you can and spend some time with them locked out over head continually pushing them up to the ceiling using shoulders and back muscles.