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 (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