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

Deadlift (EMOM for 10 complete 2 deadlifts)

Pick a weight that is heavy but remember this is 20 reps

Metcon

Metcon (Time)

9-15-21 for time of:

Row for calories

Power snatch 115/65#