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