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

Wendler Week #1

Use 90% of your 1 RM (training max)

65% X 5

75% X 5

85% X 5+

Bench Press (65% X 5)

Bench Press (75% x 5)

Bench Press (85% x 5+)

Metcon

The Cell “The Blender” (AMRAP – Rounds and Reps)

12 AMRAP of The Blender

1 Blender equals:

1 Knees to Elbows

1 Toes To Bar

1 Pull-Up

1 Chest to Bar Pull Up

1 Muscle Up
Scale muscle up with 1 chest to bar pull-up + 2 dips

Or whatever variation of pull-up you can do followed by 2 dips.