The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Strength

Weighted Pull-ups (3×3)

Metcon

Metcon (Time)

30 Toes to Bar

400M Run

15 Dumbbell Squat Snatch 30/20#

800M Run

15 Dumbbell Squat Snatch 30/20#

400M Run

30 Toes to Bar
Complete all 15 DB Squat Snatch on one arm during the first set and then the opposite arm on the last set