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)

Wendler

Shoulder Press (40% x 5)

Shoulder Press (50% x 5)

Shoulder Press (60% x 5)

Metcon

Rest 3:00 between A and B

A: Metcon (AMRAP – Reps)

AMRAP 7:00

5 hang power cleans 135/75#

5 HSPU

B: Metcon (AMRAP – Reps)

AMRAP 7:00

3 deadlifts 225# / 135#

7 Toes to Bar