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)

Skills

Overhead Squat

Strength

Metcon (Weight)

Front Squats 4 sets of 2 reps

(If you are comfortable with Overhead Squats quickly build up to a heavy single and then do 2×2 Front Squats)

Metcon

Metcon (Time)

For Time:

10-1

Power Snatch (135/95#) (RX+ 155/105#)

15 Wall Balls after each round 20/14# (Scale with 10 Wall balls if needed)

e.g. 10 Power snatch, 15 WB, 9 Power Snatch, 15 WB, etc