The Cell Gym CrossFit Superstition – WOD
Warm-up (No Measure)
Toy Solider March
Elbow to ankle
Hand Stand Hold 3 x :30
Turkish Get Up 2 x 3 each side
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
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)