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)
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
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