The Cell Gym CrossFit Superstition – WOD

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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