The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

400M Run

Toy Solider March

Bum Kickers

Elbow to ankle

Hand Stand Hold 3 x :30

Turkish Get Up 2 x 3 each side

Strength

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

Seated on the ground strict shoulder press from in front
– Maintain an upright posture. Don’t slouch.

– Attempt to sit on your hamstrings to make the low back stay tight.

– Perform the movement like a standard overhead press in terms of bar path. Press the bar over the spine.

– Keep the heels and backs of the knees glued to the floor. Try not to move them.

*If you are unable to get in this position try sitting on a plate to slightly elevate yourself

Metcon

Metcon (Time)

4 Rounds for time:

Overhead Lunges pole to wall forward then wall to pole reverse lunges 35/20# (Men use 25# and 10#, women use two 10# plates)

9 Pull-Ups (RX+ Chest to Bar)