The Cell Gym CrossFit Superstition – WOD
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)
Weightlifting
Strict Press
5@50%
5@60%
5@70%
3@80%
2@90%
2@90%
Metcon
Metcon (Time)
For Time:
21-18-15-12
Deadlift 185/125 RX+ 225/165
Run 400 in between each round
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