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