The Cell Gym CrossFit Superstition – WOD
Warm-up
Arms and legs warm up (No Measure)
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
Weightlifting
Snatch Push Press + OVH Sqaut (5×3+1)
5 sets of 3 Snatch grip Push Press from behind the head plus one overhead squat. Perform all Push Presses before performing the 1 sqaut. Getting heavier.
Metcon
Metcon (AMRAP – Rounds)
12 min EMOM
Even- 5 HSPU – work on timing
Odd- 5+5 pistol squats
Substitutes:
HSPU- dumbbell push press or pike pushups
Pistol – squat to box or Ball
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