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

Deadlift. I want good form on that heavy deadlift

Metcon

The CrossFit Total (Total Weight)

Guidance: The first attempt would be a heavy set with a weight you know you can get three times. The second attempt would be a weight you know you could get for a single without a doubt based on your first lift. The third set is the weight you want to do.

Goal for men is total score of over 1,000 – 1500

Goal for women is total score over 400 – 600