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)

Metcon

Metcon (Time)

For Time:

30 box jumps 24/20″

250m row

50 kb swings 55/35#

250m row

20 hand release pushups

250m row

30 power snatch 65/45#

250m row

50 situps

250m row

20 burpees

250m row