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)
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
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