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

Back Squat (4-4-4-4)

Warm up and the Go Heavy for your sets

Metcon

Metcon (Time)

4 Rounds for time of

500m Row

10 Burpee over Rower

15 KB Swing 55/35(RX+ 70/55#)