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 (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
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