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

Deadlift (5 X 3)

Start at 60% of 1RM add 10 – 20lbs each set

Metcon

Metcon (Time)

21-18-15-12-9-6-3 reps for time:

KB swing, 55/35#

Thruster, 65/45#

Pull-up