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)

Strength

Bench Press (Remember to us 90% of your 1RM as your baseline number)

75% x 5

80% x 5

85% x 5

Bench Press (65% x 5)

Bench Press (75% x 5)

Bench Press (85% x 5+)

Metcon

Metcon (Time)

In teams of 2 complete 5 Rounds for time:

Partner One – 15 deadlifts 135/95#

Partner two – 5 man makers 20/15#

Then switch

30 sit-ups each at the same time

200m run together.