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 (3 x 10 @ 60% 1RM )

60 sec rest between sets

Metcon

A: Metcon (AMRAP – Rounds)

AMRAP 5:00

Bottoms up KB carry down one arm back the other 35/25#

50 double unders

10 pushups

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

5 burpees

5 HSPU