The Cell Gym CrossFit Superstition – WOD
Warm-up
Cell Warm Up (No Measure)
400M Run (200 Skip / 200 run)
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
20M Bear Crawl
10 Speed toe touches
Partner Hang Stretch
Skills
Snatch high pull (Get people activating their hips)
Metcon
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups
Metcon (1 Rounds for reps)
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
Metcon (5 Rounds for time)
5 attempts at each of the following:
3 pull-ups as slow as possible
Metcon (5 Rounds for reps)
5 attempts at each of the following:
Max set of strict freestanding handstand push-ups (Scale with strict HSPU against wall. Scale further with kipping, Scale further with strict DB press)
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