The Cell Gym CrossFit Superstition – WOD
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 Kipping Swings
10 Ring Dips (Do negetives if you can’t do them)
Weighted Step-ups (3 X 10)
5 each leg
You should have very little push off from the floor. Try to mostly use the leg on the box.
100 Burpee Pull Ups for Time.
Scale with reduced reps or Burpee Ring Rows.
For extra hot sauce Burpee Chest to Bar (RX+)