The Cell Gym CrossFit Superstition – WOD
Metcon (No Measure)
Set up two cones about 50’ apart, and have the group jog around the cones in a large circle. Start with a slow, easy paced jog.
Light Jog + Walking Quad Stretch
Light Jog + Soldier Kicks (straight leg to opposite hand)
Light Jog + Side Lunges, pivoting on lead foot
Light Jog + Walking Samson Stretch
Light Jog + Walking Cradle Stretch
Finish by alternating between the below movements, 10 seconds at each:
Light Jog + Side Shuffle facing in
Light Jog + Side Shuffle facing out
Light Jog + Butt Kickers
Light Jog + High Knees
Drill #1 – 1st Pull
5 Snatch Grip Deadlifts (mid-shin to top of knees)
Drill #2 – High Pull
5 Hang High Pulls + 5 High Pulls
Drill #3 – Power Catch Position
Drill #4 – Full Power Snatch
6 Full Repetitions, combining the three previous drills together.
3 From the Hang Position, 3 From the Floor.
“Randy’s on the Run”
400 Meter Run
15 Power Snatches (75/55)