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)
Skills
Dumbbell Snatch
Metcon
Metcon (Time)
5 rounds of:
12 dumbbell snatches
9 bench presses
6 bar muscle-ups
Post time and loads used to comments.
http://youtu.be/FY2jIlaFN44
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