The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Strength

Coaches take time to warm up the class with OHS skills

Overhead Squat (20 Min to establish 5RM Overhead Squat)

Strength

Back Rack Lunge (3 x 4 (each leg) @ 70% intensity )

10 Min Cap

Metcon

Metcon (Distance)

EMOM for 12:00

2 Cleans @ 50%

3 High Box Jumps
record box height uses