The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Skills

Handstand Hold

* The purpose of this skill is to work on the hollow position and to warm up the shoulders for the metcon.

http://gymnasticswod.com/content/handstand-against-wall-progression-pt1

http://gymnasticswod.com/content/handstand-against-wall-progression-pt2

Metcon

Metcon (Time)

12-9-6

Squat Snatch 155/85#

Bench Press 225/135#