The Cell Gym CrossFit Superstition – WOD
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
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