The Cell Gym CrossFit Superstition – WOD

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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