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)
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.
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