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)

Skills

Metcon

Metcon (AMRAP – Rounds)

Partner Cindy

25 AMRAP

Partner 1 runs 400M

partner 2 does cindy 5 pullups, 10 pushups, 15 squats

Score is total rounds of cindy completed by you or your partner.