The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 40M

Bear Crawl 40M

Toy Solider 40M

10 Behind head shoulder press (bar)

10 Overhead Squats

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Deadlift (3@85% 6x)

Metcon

Metcon (Time)

LIFE

10.8.6.4.2

Power Snatch 65/45

jumping lunges (total)

DB Push Press 30/20

Metcon (Time)

SPORT

10.8.6.4.2

Hang Power Snatch 95/65

DB Walking lunges 50/30

HSPU