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)
Metcon
Metcon (Time)
Big Sexy
5 rounds for time of:
6 deadlifts, 315 lb. / 185#
6 burpees
5 cleans, 225 lb. / 135#
5 chest-to-bar pull-ups
4 thrusters, 155 lb. /85#
4 muscle-ups
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