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)
Wendler
Back Squat (1 x 3 @ 70% 1RTM)
Back Squat (1 x 3 @ 80% 1RTM)
Back Squat (1 x 3+ @ 90% 1RTM)
Metcon
Metcon (Time)
5 Rounds
30 cal row
20 Straight leg Sit Ups
10 Ring Muscle Ups (scale muscle ups with bar mu or ring pull-ups hanging from the rig, or ring mu progression)
Recent Comments