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 #3

Taking 90% of your 1RM for your baseline

75% X 5

85% x 3

95% X 1+

Shoulder Press (75% X 5)

Shoulder Press (85% X 3)

Shoulder Press (95% X 1+)

* Don’t forget to change the reps if you do more than 1

Metcon

Metcon (Time)

3 Rounds for time:

5 Burpee Box Jumps 24/20″

10 Chest to Bar Pull Ups (scale with pull-ups)
Rest 3 minutes and then

Metcon (Time)

21-15-9

Air Squats

Push-Ups

Cool Down

200M Walk Backwards