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)

Wendler

Bench Press (40% X 5)

Bench Press (50% x 5)

Bench Press (60% x 5)

Metcon

Taylor (Time)

4 Rounds for time of:

400m Run

5 Burpee Muscle-ups
Scale muscle ups as follow:

A. Burpee, chest 2 bar, dip

B. Burpee, pull-up, dip

C. Burpee, jumping pull-ups, neg dip