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)
Skills
Shoulder Press
Metcon
Metcon (AMRAP – Rounds)
In 12 Minutes build to a heavy 1 rep shoulder press
Rest 5:00 then,
As many rounds as possible in 5 minutes of:
10 Dumbbell shoulder press 30#(20#) (RX+ 50 / 25)
30 Double unders
Recent Comments