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
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