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)
Strength
Shoulder Press (4 x 4 @ 65-75% of 1RM)
Metcon
Metcon (Time)
5 Rounds for time:
7 KB Swings 55/35#
14 – 1 arm overhead lunges (7 each side) 55/35#
7 Toes to Bar
Challenge
Metcon (No Measure)
Accumulate 2:00 of L-Sit
* Each time to break you complete 25 mountain climbers
* Scale of Effort
1 – L-Sit on Rings
2 – L Sit on Dip Bars
3 – L Sit between boxes with light band between rig to hold legs up
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