The Cell Gym CrossFit Superstition – WOD

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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.