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

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