The Cell Gym CrossFit Superstition – WOD
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#
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