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

Box Jump

Metcon

3 min rest between A & B

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min of:

6 Barbell lunges (bar starts from the ground and rests on your back while lunging) 95/65#

15 Pull- Ups

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min of:

15 KB swings 55/35#

6 box jumps 24/20″