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)
Skills
Drop Snatch – (Speed Under the Bar)
Metcon
The Cell “The Blender” (AMRAP – Rounds and Reps)
12 AMRAP of The Blender
1 Blender equals:
1 Knees to Elbows
1 Toes To Bar
1 Pull-Up
1 Chest to Bar Pull Up
1 Muscle Up
RX+ is Muscle-Up. Signify in comments
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