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)

Skills

Squat

Metcon

Metcon (Time)

3 Rounds for time of:

12 Back Squats 185#(135#)

15 Burpee Box Jump Overs 24″(20″)

*Bar starts from the floor

Then:

Keep the clock running from part 1 and take until the 22:00 mark to build to a heavy 3 rep Back Squat

*Use a rack

Back Squat