The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

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)

Metcon

Metcon (AMRAP – Rounds)

E2MO2M for 30 minutes

15 air squats

5 hang power cleans 115/65#
Record # of rounds you completed. There are 15 total. You should keep a steady pace and leave yourself plenty of rest. This is a high volume workout not a lung burner.