The Cell Gym CrossFit Superstition – WOD

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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

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

THE VALENTINES WOD—

14 Min AMRAP:

14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed)

14 Partner Wallballs (20/14) (rainbow style)

14 Partner Abmat situps w/ WB (link feet and toss WB back and forth)

Rest 2 Mins, then

4 Mins Max Effort Lover’s Carries – Men carry women down and back length of gym (fireman style or piggy back or “just married” style) and women will guide men wheelbarrow style (holding their feet while they walk on their hands) . Down one length of the gym equals 1 rep. Try to accumulate as many reps as possible during 4 mins.