The Cell Gym CrossFit Superstition – WOD
Warm-up
Shoulder Press Warm up (No Measure)
400m run
20m bear crawl
20m inch worm
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
10 pvc pullovers
5 pullups
5 chin ups
30 hollow body rock
15 kipping swings
10 situps
Strength
Shoulder Press (5.4.3.2.2.2.5)
try to do the last set of 5 around 80-90%
Metcon
Metcon (Time)
LIFE
21.15.9.6
Hang Power Snatch 65/45
60 single unders
Metcon (Time)
SPORT
21.15.9.6
Overhead Squats 95/65
30 double unders
weight comes from the floor.
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