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

Good Mornings (5×5)

Moderate weight

Metcon

Metcon (Time)

With a sand bag complete the following for time :

800M sand bag carry

40 deadlifts

30 hang power cleans

20 OHS

10 Sand bag burpees

20 OHS

30 hang power cleans

40 deadlifts