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)
Skills
Double Unders
Metcon
A: Metcon (Time)
For time:
Reverse Annie
50-40-30-20-10
Ab-mat sit-ups
Double unders
At the 12:00 mark:
Move to metcon B for time
B: Metcon (Time)
3 Rounds for time of:
15 push-ups
30 Air squats
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