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)

Metcon

Metcon (Time)

20 Power Snatch 95/65#

16 Power Clean & Jerk 95/65#

20 Thrusters 95/65#

16 Burpees

Rest up to 5 minutes and then

Metcon (Time)

6 Rounds for time of

12 Overhead Squats 95/65#

12 Toes to Bar