The Cell Gym CrossFit Superstition – WOD

Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Strength

Coaches – Please spend some time coaching drop snatch

Drop Snatch (3-3-3-2-2-1)

Work up tp heavy 1 rep. Shoot for 90-100%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Hand stand walk wall to past post

50 Double Unders

15 Pull-Ups
Handstand Walk modifications:

Bear Walk: https://youtu.be/jnwHyiBGPLY

Wall Handstand Taps:

https://youtu.be/hAxYkHNzr0U

Additional Modifications:

https://youtu.be/OrQtc2IaabU