The Cell Gym CrossFit Superstition – WOD
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
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