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 #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
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