The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Skills

Difference between push press and a jerk

Metcon

Metcon (Weight)

The Other Complex

Power Clean

Front Squat

Push Press

Push Jerk

Split Jerk

*Once through the complext equals one rep. Each set is 5 Reps. Complete 5 Sets for load. Rest as needed between Sets. You may not put the bar down during a set