The Cell Gym CrossFit Superstition – WOD
Warm-up
Running Warm-up (No Measure)
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
Metcon
Metcon (Weight)
30 min EMOM
1- 5 Power Snatch + 5 OVH Squat 60-70% 1RM
2- 30 sec handstand hold (every 10 sec do 1 HSPU) OR Heavy plate hold overhead (every 10 sec do 1 press with the plate)
3- 3 man makers 30/20
weight used for snatch
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