The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

3 min Jump Rope

20M Toy Solider

20M Inch Worm

20M Carioca Drill (each side)

Then 3 rounds of:

10 Squats

10 Sit Ups

5 perfect push-ups

Skills

Snatch Progression

down & up > Muscle snatch > snatch land > drop snatch > hang power snatch (all positions)

Then spend some time working on position from the floor and first pull to above the knee.

Metcon

A: Metcon (Weight)

7 Minutes to establish a 1RM shoulder Press

B: Metcon (Time)

500M Row sprint

25 burpee over rower (RX is 2 foot take off)