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)

Metcon

Push Press (3-3-3-2-2-2-1-1-1-1)

Challenge

Metcon (No Measure)

Mobey “Green Sally Up”

With push-ups. At the bottom you are not resting on the ground. At the top you are fully locked out. Song is in Apple Music