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)

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