The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Technique

Handstand Push-ups

Metcon

Metcon (Time)

2017 Crossfit Games Online Qualifier Workout #4:

2 Rounds for time:

10 deadlifts 255/175# *

20 handstand push ups

30 front squats 95/65#

RX+ 315/255# deadlift