The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats facing wall

10 Sit-ups

10 Push-ups

10 Kipping Swings

10 Pull-ups

10 Ring Dips (Do negetives if you can’t do them)

Wendler

Wendler Week #1

65% X 5

75% X 5

85% X 5+

* these % are 90% of 1RM

* If you finished the last Wendler cycle you should be adding up to 5lbs on your upper body lifts and up to 10lbs on your lower body lifts

Back Squat (65% X 5)

Back Squat (75% X 5)

Back Squat (85% X 5+)

Metcon

Metcon (Time)

21-18-15-12-9-6-3 Reps for time:

Power snatch, 95#(65#)

Lateral jumps over bar