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

65% X 5

75% X 5

85% X 5+

* these % are 90% of 1RM

Shoulder Press (65% x 5 )

Shoulder Press (75% x 5)

Shoulder Press (85% x 5+)

Metcon

A: Metcon (Calories)

Option A: Murph Hangover

20min row slow and wasy.

If you have a heart rate monitor wear it and stay high green / low yellow

B: Metcon (AMRAP – Rounds)

EMOM for 10:00

3 overhead squats (95/65#) RX+ 135/ 85#

5 burpees