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

Pull Ups

3 X 5 Temp Pull Ups

311X

Metcon

*I want to see the difference in time between both workouts. Athletes should go all out on each one

A: Metcon (Time)

11 – 7 – 3

Thrusters 95/65#

Burpees
5 Min Rest between A and B

B: Metcon (Time)

11 – 7 – 3

Thrusters 95/65#

Burpees