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 #2

Working Max = 90% of 1RM

70% X 3

80% X 3

90% X 3+

Back Squat (70% X 3 )

Back Squat (80% X 3)

Back Squat (90% X 3)

*Don’t forget to change the reps if you do more than 3

Metcon

Metcon (Time)

5 Rounds for time:

25 Double Unders

15 Push-ups

5 Levers to Medball

Challenge

40M Overhead Lunges 45/25#