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)

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)