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)
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
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