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)
Wendler
Wendler Week #2
Working Max = 90% of 1RM
70% X 3
80% X 3
90% X 3+
Shoulder Press (70% X 3)
Shoulder Press (80% X 3)
Shoulder Press (90% X 3+)
Don’t forget to change the reps if you do more than 3
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Cool Down
200M Jog
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