The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

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