The Cell Gym CrossFit Superstition – WOD
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 Kipping Swings
10 Ring Dips (Do negetives if you can’t do them)
Front Squat (3×3 moderate to heavy)
Warm up and then complete your 3 x 3
Teams of 2 complete
4 Rounds for time of
50 Front Squat 135/85#
*Team must complete 1 rope climb each time you transition to another movement.
* One person working at a time. You may switch as often as you would like.